I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comDue to my schedule of lifting getting a bit mixed up I got my speed work for squats and deads in on Wednesday. Given the hard work I put in on squats on Sunday, I surprised at how well I felt for this session. Technically speaking, my lifts are feeling good, and thing are slowly starting to fall off in the terms of accessory work. I'm doing just enough to keep my body happy and elicit the final training adaptations that I need to keep my lifts moving forward. Really hammering the hamstrings and abs and it should be just enough to get me through.
[youtube=https://www.youtube.com/watch?v=ys5dbQtF58M]
Items Used in this Training Session Average Bands Mini Bands
Warm Up Reverse Hyper - 305x3x12 Band Leg Extensions - 3x25
A1) Buffalo Bar Speed Squats vs Average Bands First rep paused in the hole 55x10 55x5 - add bands 105x3 145x2 185x2 215x2 245x10x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x1 280x7x1
C1) Cable Pull Throughs 3x20
D1) GHR (Elevated) vs Band 3x10 D2) Band TKE's 3x20 per leg
E1) Ab Wheel 3x15
