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.comSunday I got in one of my final training days, with an emphasis on lower body work. Over the weekend I was out of town coaching Purdue Barbell at their meet, and they did an awesome job as a team. A ton of PR's were set, and our team is looking better and better each and every meet. I always have a fun time being with them and watching them excel on the platform (and off!). So essentially Friday and Saturday were dud days for me and I did nothing, except some stim on my back.
When I got back in town I got lots of rest and then knocked out this training session. It was still again a bit of a feeler, but I'm happy to report that I am at zero pain nearly all the time now, and my lifts felt really good, light, and fast. I think continuing to hit the rehab the rest of the week and being smart with my rest and sleep is going to carry me a long way. I did just enough work to break a sweat, feel the muscles contract, and feel good about where I am. A few more little things left this week to keep the blood-flow moving nicely, and it's go time. Besides the factor of cutting weight...
Items Used in this Training Session Mini Bands Prowler
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Squat 65x10 155x5 205x3 245x2 295x2x1 315x2x1 335x1
B1) Sumo Deadlift 135x5 185x3 245x2 295x2x1 315x2x1 335x1
C1) Seated Band Leg Curls 2x50
D1) Bulgarian Split Squats 2x20
E1) Prowler Push 3 trips, no load
F1) Standing Band Crunches 3x20 F2) Reverse Hyper Toe Pushes 2x20
REHAB
30 min of ice PRI Breathing Drills (3) 60 min of stim
