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.comTuesday was my speed work day for squat and deadlift. Unlike in the off season, I will not be doing many work up sets on this day for extra volume and work. This day is designed to get a ton of first reps, develop speed, and get in some technical work. I will use the accessory work to continue to hammer my weaknesses as well. However, on this day I have added a supplemental exercise, and for now that is going to be the SSB Good Mornings. This is to attack my mid back, low back, glutes, and hamstrings. These have quite a bit of carryover for me in maintaining good squat positioning and help my deadlift. I finished things off few a set sets of hamstrings, quads, and abs and was out. A pretty "light" day compared to the other lower body session, but it is designed that way so I can come in fresh and feeling the best for each Saturday. That's where the bread and butter is, and where the real progress is made in my meet preps. This was a good day of training!
[youtube=https://www.youtube.com/watch?v=ctKzMwaHOF4]
Items Used in this Training Session Average Bands Mini Bands SS Yoke Bar Blast Straps
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 95x3 145x2 185x2 225x12x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x8x1
C1) SSB Good Mornings 115x12 155x12 185x12 215x3x12
D1) GHR (Elevated) 3 sets of near failure with bodyweight
E1) Poor Man Rack Sissy Squats 3 sets of near failure
F1) Blast Strap Superman Hold 3x30 sec
