After finally getting 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.comTuesday's dynamic effort day was awesome. I was just having an overall really good day, and that seemed to carry right into training. It was something I really needed since I would be deadlifting, and I hadn't taken a heavy deadlift in a few weeks. Things felt good and locked in right from the beginning. I'm just convinced that my deadlift actually gets better without me deadlifting...
But given all the footage I got for the day and how things looked, at this point I'm very pleased the way the training cycle is going. I'm feeling good and strong, still eating a lot (while I can) and slowly whittling away at everything.
The worst thing all day was probably the 5x30 on the reverse hyper. And with how much I hate deadlifts...that's saying something.
[youtube=https://www.youtube.com/watch?v=r4tTOn5FinM]
Items Used in this Training Session Duffalo Bar Average Bands Texas Deadlift Bar EZ Loaders Chains
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) Duffalo Bar Speed Squats vs Average Bands 55x10 55x5 - add bands 105x3 145x2 175x2 195x12x2
B1) Duffalo Bar Squat 235x3 285x2 315x1 350x10 - PR
C1) Sumo Deadlifts 135x5 185x3 245x2 295x1 335x1 365x1 400x4 420x2x3
D1) Deficit (1.5") Sumo Deadlift vs 6 Chains 245x3 295x2 335x1 365x10 - PR
E1) Band Pull Throughs 3x15
F1) Reverse Hyper 5x30 F2) Hanging Leg Raises 3 sets, max reps
