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 squat training took a bit of a backseat after the hectic weekend before, taking my heaviest squat of the training cycle over at Elitefts. After squatting and pulling heavy in the same week (damn near maximally for me), it was time to take a step back. I just keep everything in knee sleeves, except for my projected last warm up of 475. I did manage to hit a PR in knee sleeves with 465, and felt super good about it...enough that I wish I wasn't getting ready for a meet so I could have taken a stab at 475-485, but it is what it is. I also PR'd on my SSB squat with 430. So things are still moving along great, and I'm still training hard, just not the same weights as with the knee wraps. Some light accessory work, and it was a day. Big bench day on Sunday.
[youtube=https://www.youtube.com/watch?v=5f5Xe7abGzU]
Items Used in this Training Session SS Yoke Bar Metal 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 425x2x1 445x1 465x1 - PR 475x1 - add Metal Mystical Knee Wraps
B1) SSB Squat 65x5 155x5 245x3 335x1 365x1 385x1 405x1 430x1 - PR
C1) Bulgarian Split Squats 3x15 per leg
D1) Reverse Hyper 3x20
E1) Standing Band Crunches 4x15
