After finally get 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 got the party started for meet. I'm back with working with the straight bar as my first movement, and then hammering my supplemental movement to work on addressing specific weak points. The way I have it set up right now, I will be running the SS Yoke Bar against chains for the next few weeks, trying to gradually add weight to the bar and build my upper back specific to the squat (while also getting in some good quad work as well). The straight bar work for the first few week will be kind of light, but it will also ramp up over the course of the prep. Right now, I'm just trying to feel things out. Accessory work involved some light single leg work, reverse hyper and abs. I'll be getting the majority of my volume in on Tuesday's (specifically every other Tuesday like my off season) and some light stuff on Wednesday's at work. Once the accumulation phase is over, I'll begin pulling volume and ramping up. I'm ready to see how things go, as the first day felt really good.
[youtube=https://www.youtube.com/watch?v=kCHVJIv6ZVI]
Items Used in this Training Session SS Yoke Bar EZ Loaders Chains Light Band
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 245x3 295x2 335x1 360x2x4 380x2x3
B1) SSB Squat vs 3 Chains Per Side 65x5 - add chains 155x5 205x5 245x5 275x5 305x5 325x5 - PR
C1) SSB Pause Squat vs 3 Chains Per Side 205x3x10
D1) Walking Lunges 3x12 per leg
E1) Reverse Hyper 3x30
F1) Straight Leg Sit Ups vs Band 4x15
