I’m currently in meet prep for the RPS Lexen Spring Fling in Columbus, Ohio on May 9th, 2015. I will be competing in my first multi-ply meet, going bench only at 148 pounds.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comTuesday I got back into some speed work for squats and deads and then some minor accessory work. I'm back to running a similar programming style that I did before leading into XPC Finals. I saw such tremendous progress in 6 weeks that I think I'm going to try to keep that style of training for as long as I can. It certainly isn't easy, but the dividends it paid worked out well for me. The great thing is some of my clients and Purdue Barbell lifters are seeing the same progress, so I've finally got some validation from others, not just myself.
I'm doing my best to keep my shoulder health in mind with this training cycle considering I will be a bench only lifter. I know the shirt is going to take it's toll on me before long, so I'm trying to be as preventative as possible by using specialty bars about anywhere I can. Today's training was pretty good, even though my last set of squats felt like cardio and had me breathing like I ran a mile. I quickly learned that I'm out of shape (which is to be expected after coming off a meet). This extra rep work should help me out, as well as the occasional walking I'm doing on nice days.
[youtube=https://www.youtube.com/watch?v=w8mJG66MR6s]
Warm Up Reverse Hyper - 290 for 42 total reps
A1) SSB Speed Squats vs Chains *First rep paused in hole* 65x10 65x5 - add 3 chains per side 115x3 135x2 155x2 180x10x2 190x5 220x5 245x12
B1) Speed Deadlifts vs Chains 135x5 135x5 - add 6 chains 185x3 225x2 250x8x1 - 4 conventional, 4 sumo
C1) Step Ups 3x12 per leg
D1) Reverse Hyper Leg Curls 3x20
E1) Lat Pulldowns 2x20 E2) Ab Wheel 3x15
