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 training session was awesome. Maybe it's because I was coming off a deload over the weekend, or just having a really good day in general, but I rolled with the punches. I opted to use the SSB to save my shoulders a little bit because I know they will be taking a beating the next few weeks with all the heavy lifting coming my way. This essentially started my peaking block, but really it's more of an intro session before going really hard over the weekend. I've got about 3 more heavy weekends left, and that's about it. I've only got a few more heavy training days left with my deadlift, so this session was really important as I begin to dial things in. I needed to get up to a little heavier than a last warm up, and my sets at 450 looked really smooth. I'm happy where my pull is at currently. I'll lock more of it in here soon, but I'll probably go with my tried and true opener of 475 or so, and then make my jump needed from there based upon subtotal. I'm really wanting a deadlift PR this meet, so I need to do all the smart things leading into pulls so I can do that. But hey, things look and feel great, so it's time to keep the ball rolling.
[youtube=https://www.youtube.com/watch?v=hu-iFtG92Cs]
Items Used in this Training Session SS Yoke Bar Texas Deadlift Bar EZ Loaders Chains Mini Band
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) SSB Speed Squats 65x10 115x5 155x3 185x2 205x2x2 225x2x2 245x2x2
B1) SSB Squat 295x1 335x1 365x1 395x6 - PR
C1) Sumo Deadlifts 135x5 185x3 245x2 295x1 335x1 385x1 405x1 430x3 450x2x2
D1) Deficit (1.5") Sumo Deadlift vs 6 Chains 335x1 335x1 - added chains 375x1 405x5 - PR
E1) Wtd GHR (Elevated) 4x6 1x15 - BW
F1) Reverse Hyper 4x20 F2) Sit Ups off GHR vs Band 4x15
