I’m currently in meet prep for the 2016 XPC Finals at the Arnold Sports Festival on March 5th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSaturday kicked off a mini deload session in the middle of prep. I will be deloading my squat and bench press (but not my deadlift). The reason behind this, is that since my squat and bench press are getting more bar lifts and sessions with greater volume, I'm giving myself a bit of a break to let my body get a little bit of rest before making a final push into prep. My deadlift will not be getting a deload because I will only have 5 heavy sessions all prep, so I need to capitalize on each session. Essentially, every other week is a deload with the way it is set up. As I've mentioned, my deadlift responds way better to intensity and not volume, and that extra week of rest has just helped me push the intense weeks much better. I spent majority of this session helping coach my training partner, Trey, as he's getting ready for a meet in April. We also had a visitor, Taylor, whom came to get some help with his squat. It looks like he might be a weekender, so the crew is slowly growing. Feels good to see everyone else progressing when I can step away from my training for a bit and see the big picture.
Items Used in this Training Session SS Yoke Bar Mini Bands
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Squat 65x10 115x5 155x5 205x3 275x3 295x3 315x3 335x3
B1) SSB Reverse Lunges 4x10 per leg
C1) Single Leg RDL 3x15 per leg
D1) Reverse Hyper 3x20
E1) Seated Band Leg Curls 100 total reps
F1) Standing Band Crunches 6x10
