I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Saturday was my first major day of prep. I finally got to handle some loads that I'll likely handle on meet day, and I'm impressed with how things felt and moved. I had no issues with any of my weights, everything felt locked in and good. I was actually surprised at how easy the weights felt (and looked!). I've got some very minor things to sync up (driving my head up harder out of the hole, and letting the bar settle just a hair longer), but for my first real big day, I'm happy. I can't thank my training partners and Rob who traveled down from Purdue enough. They helped me out so much, and they've had a huge part in my success during prep thus far.
Deadlifts are looking pretty good as well. Speed and grip look to be much improved. I think the good mornings on the speed days are to thank for this. The added hamstring work has paid off while not completely trashing me.
Next week I'm going to be taking a little deload from the max effort like work to give my CNS a bit of a break, before one big push for the last month of prep.
[youtube=https://www.youtube.com/watch?v=YMxIx7GsPx0]
Items Used in this Training Session
Mini Bands
SS Yoke Bar
Kraits Knee Wraps
Maverick Knee Wraps
Warm Up
Reverse Hyper - 305x3x12
Band Leg Extensions - 3x25
A1) Squat
65x10
155x5
245x3
295x2
335x1
385x1
425x1
475x1 - add Mavericks
495x1 - add Kraits
515x1
545x1 - add reverse mini bands
B1) Sumo Deadlift
135x5
245x3
295x2
335x1
385x1
425x1
440x2
475x2 - from 3 mats
C1) Close Stance SSB Squats (beltless)
65x10
115x10
205x10
245x10
275x12
D1) Spread Eagle Sit Ups vs Band
4x10