After finally getting an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSaturday's max effort lower body work was awesome. I had a really good training session, weights felt good and light, and they all moved really well. I've felt really locked in and good about my squat so far. PR's are still falling, and my recovery seems to be going really good as well. I should have my Metal All Black's from Jo Jordan soon, and be giving those a go the following week to see how they do (since they are essentially double the Mystical wraps that I'm using right now). I'll be traveling over to Elitefts to take my next squat session, as I'll be four weeks out and be looking to push up into the mid 500's if I'm feeling good about it. I would love to take a reverse band single at 600..but we'll see :)
[youtube=https://www.youtube.com/watch?v=qI_BocU0C2s]
Items Used in this Training Session SS Yoke Bar EZ Loaders Chains Mystical Knee Wraps
Warm Up Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Squat 65x10 155x5 205x3 245x2 295x1 335x1 385x1 425x1 475x2x1 - add Mystical Knee Wraps 495x1 495x1 - add 1 chain per side
B1) Squat vs 3 Chains Per Side 245x5 - add chains 295x3 335x1 365x1 390x1 - PR
C1) SSB Strip the Rack Squats 3x15
D1) Reverse Hyper 3x20
E1) Standing Cable Crunches 4x12
