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 I was back to going heavy. My goal was to solidify an opener for the meet. Two weeks ago I was feeling things out, and I decided that 500 pounds is going to be a damn safe opener. Things feel good and from the video things looks to be moving smoothly. I need to continue to work on my eccentric speed, but it is getting better. I always seem to descend a bit faster on meet day (for whatever reason), but it still needs some work.
I opted to use Buffalo Bar Pause Squats against average bands as my supplemental movement, to focus on that descent speed, but then also driving up hard out of the hole. My hips were kicking back a bit on my last set, but this was a pretty big PR, as my best was 320x4 without a pause. So this is a very good sign of my strength and speed out of the hole. Then just some accessory work with stiff leg deadlifts (sumo), and hamstrings, glutes, low back, and abs. Accessory work is slowly starting to fall out, but will probably begin to see the biggest hit start next weekend. I'm still feeling good, and wanted to generate as much adaptation before hitting my biggest lifts of the prep, and then riding the wave into the meet.
[youtube=https://www.youtube.com/watch?v=0CxPrk-mIKo]
Items Used in this Training Session Micro Mini Bands Maverick Knee Wraps Krait Knee Wraps Average Bands
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Squat 65x10 155x5 205x5 245x3 295x2 335x1 385x1 425x1 475x1 - add Maverick Knee Wraps 500x1 - add Krait Knee Wraps 525x1 - add reverse micro bands
B1) Buffalo Bar Pause Squat vs Average Bands 55x5 145x3 195x3 235x3 265x3 295x3 335x3 - PR
C1) Sumo Stiff Leg Deadlifts 135x6 185x6 225x6 275x6 315x6 365x6 - PR
D1) Poor Man Band Assisted Inverse Curls 3x10
E1) Reverse Hyper 3x20
F1) Seated Band Abduction 3x20
G1) Wtd Spread Eagle Sit Ups sets of 8 up to a top set of 8 reps
