I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday's training session began the peaking cycle leading up into the meet. As much as I hate deadlifts, it was that time to start getting up close to an opener and then hitting a hard supplemental movement for a top single. Speed squats and pause squats have just been going really well lately, so nothing really too different there. My deadlifts did feel a bit different. It was like I was leaving the bar out in front of me and my set up was kind of sloppy and pushing the bar away from myself. This definitely needs work and I'll be sure to address it next week with all my speed singles. I then worked up to pulls against a good deal of band tension and this was just sucky. I had in my PR sheet that I had pulled 435 for a single, but I don't know how I manged to do that. Probably because it was a max effort day and I wasn't destroyed going into it. So all things considered, I'm still pretty happy. I do feel that my deadlift is getting stronger, I just need to be very technically locked in on meet day (and also not put myself in a bad position subtotal wise).
Bring on the pain for the next 5 weeks!
[youtube=https://www.youtube.com/watch?v=E6yHTfrCNfs]
Items Used in this Training Session Cambered Bar Short Light Bands Mini Band
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Cambered Bar Speed Squats vs Short Light Bands 65x10 65x5 - add bands 115x3 155x2 185x2 205x2 225x2 240x8x2
B1) Pause Squats 155x5 205x5 235x5 270x5 305x3 340x11 - PR
C1) Sumo Deadlifts 135x5 185x3 245x2 295x1 335x1 385x1 415x1 440x3 460x2x2
D1) Sumo Deadlifts vs Quad Mini Bands 335x3 365x1 395x1 415x1
E1) Goblet Lateral Lunges 3x10 per leg
F1) GHR 3 sets, max reps
G1) Reverse Hyper 5x20 G2) Standing Band Crunches off GHR 5x30
