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.comOver the weekend I traveled over to Elitefts to get my weekend training in. By now I'm sure you've read enough logs to know that quite a few of us young bucks got together to train and celebrate Yessica moving to Ohio. It was a great weekend, and it was good to see faces that I only get to see through Snapchat (Meana!). The Mutant on a Mission crew was also there on Saturday, so we had a bunch of people training. Trying to list everyone, I know I'd leave someone out, but we had a good crew of 20 people or so. It was a hell of a time.
Training for me, went decent. It wasn't awesome, but it wasn't bad either. Squats were just "eh", at best, but otherwise things felt pretty good. After training, I stuck around the compound for nearly the whole day to hang out with people before going to Jenn's place to shower and clean up before going out to dinner. Jenn proceeds to tell me we are going to walk to dinner, and since she lives in downtown Columbus, I figured it wouldn't be that bad, but come to find out it was a damn 3 mile walk to dinner. I'm taking an Uber ride from now on. Jenn is still a damn (pea)nut! Even Dave came out to eat dinner with us, and it was a great time to socialize and catch up. I really hope the team can have more weekends like this, as it's something we not only cherish, but learn so much from. Anyways, Sheena was kind enough to give us a lift back to Jenn's place where I called it a night before benching the following morning.
[youtube=https://www.youtube.com/watch?v=uf7LgQ0zsqE]
Items Used in this Training Session EZ Loaders Chains SS Yoke Bar
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Squat 60x10 150x5 200x5 240x3 290x3 330x3 380x3 410x3 430x2x2
B1) Pause Squat vs 3 Chains Per Side 240x3 270x3 300x3 330x3 - PR
C1) Stiff Leg Deadifts 135x8 185x8 245x8 275x8 315x8 335x8 - PR
D1) SSB Good Mornings 185x3x10
E1) GHR 3 sets of near failure
F1) Strict Reverse Hyper 3x15
G1) Lying Leg Curls 3 sets of near failure G2) Leg Extensions 3 sets of near failure
H1) Seated Cable Crunches 4x12
