I’m currently in meet prep for the 2016 APF Illinois State Meet, in Sycamore, Illinois. I will be competing at 148 pounds, raw (without wraps). At this meet I will just be taking token lifts to qualify for APF Equipped Nationals which is in Orlando, Florida where I will be competing at 132 pounds, raw with knee wraps. As such, the bigger 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.comSaturday's training was definitely a rough one. We're really starting to acquire some volume on accessory work, and beginning to ramp the weights up a bit. The cambered bar definitely kicked my ass. I have a nasty habit of pitching forward out of the hole (due to not staying tight). The cambered bar with the bands pulling me forward, really made me work on keeping my upper back locked it and and driving head/traps into the bar out the hole, while also staying tight down there. A few months ago I hit 315x5 with this set up and about 20 more pounds of chain, so it wasn't a huge PR, but there was much more straight weight in the bottom, which was where I needed it (which is why I didn't go with as much chain).
I ran with a similar set up on the SSB to keep working on the upper back tightness, and this was some good work as well. Hammies, glutes, and abs for dessert. Certainly spent, but it was a great training day.
[youtube=https://www.youtube.com/watch?v=4O6ARvMDYUU]
Items Used in this Training Session Mini Bands Chains EZ Loaders Cambered Bar SS Yoke Bar
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Squat 65x10 155x5 245x3 295x2 335x1 365x1 380x4 400x2x3
B1) Cambered Bar Squat vs 1.5 Chains Per Side and Forward Pulling Mini Bands 65x5 - add chains and bands 155x3 205x3 245x3 295x3 315x3 335x3 355x3 375x3 - PR
C1) SSB Good Morning vs Forward Pulling Mini Bands 65x8 115x8 155x8 175x8 185x2x8
D1) Dimel Deadlifts 155x3x20
E1) Reverse Hyper 4x20
F1) Seated Band Abduction 3x30 F2) Sit Ups off GHR 3 sets of near failure
G1) Band Marching 2x90 sec
