I’m currently in meet prep for the 2016 XPC Finals at the Arnold Sports Festival on March 5th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comSaturday was my second to last heavy squat day of the training cycle. Pretty crazy to think about it. And really, it wasn't even that heavy of a day. I knew from a programming standpoint that after the week I had had with heavy squats and deadlifts, that I would want to take it a bit lighter on this day than normal...and boy was I right. Things didn't really feel heavy, but things just didn't feel smooth and clicking. I was expecting to have a bit of CNS fatigue, and that's pretty much what it felt like. So I worked up to my last planned warm up and called it there. I then went with the spider bar to save my shoulders for benching on Sunday (my planned heaviest day) and get in a bit more volume considering my actual amount of work on squats was minimal. Not the prettiest lifts, that's for damn sure, but I'll take it for the day. Closing in on rounding out prep with less than two weeks to go.
[youtube=https://www.youtube.com/watch?v=8ESKw9VbYPE]
Items Used in this Training Session Micro Mini Bands Maverick Knee Wraps Spider Bar Mini Band
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Squat 65x10 155x5 205x5 245x3 295x2 335x1 385x1 425x1 475x1 - add Maverick Knee Wraps
B1) Spider Bar Squat 80x5 170x5 230x5 270x5 310x5 350x5 390x5 - PR
C1) Spider Bar Pause Squat (beltless) 210x2x10
D1) Wtd GHH/Back Ext off GHR sets of 10 up to a top set of 10 reps
E1) Poor Man Band Assisted Inverse Curls 3x10
F1) Reverse Hyper Partials (top end) 3x20 F2) Lying Band Leg Curls 3x30
G1) Wtd Overhead Sit Ups off GHR sets of 8 up to a top set of 8 reps
