I’m currently in meet prep for the RPS Lexen Spring Fling in Columbus, Ohio on May 9th, 2015. I will be competing in my first multi-ply meet, going bench only at 148 pounds.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
Saturday morning I got up super early to travel to east Indy to help some new found iron brothers train. I will be handling them (Tom and Joe) at their meet in May. I went to visit to get to know them and give them an extra hand with their gear and spotting. It was great meeting them and I'm really looking forward to May.
I was on the fence on what I was going to do training wise with the new tattoo. I decided after the long day to suck it up. I was thinking about skipping the session altogether, but deep down I couldn't let myself do it. I jumped in with the guys and got to work, and surprisingly enough had a pretty good day considering I only had about 600 calories in me going into the session from driving all day.
I've got more work to do on this cambered bar as it just dominates me in the hole, but I'm making good strides and like how I'm training and where things are going.
[youtube=https://www.youtube.com/watch?v=C6M0DR-KbXo]
Warm Up
Reverse Hyper - 290 for 42 total reps
Grip Work
A1) 2 Hand Plate Pinch Deadlift - 115x1; 105x6 (I'm clearly much better at reps..)
B1) Grenade Picks - 2x5 per hand
C1) CoC #0.5 Hold - 1 set
A1) Cambered Squat Bar Squats
65x10
155x5
205x3
245x3
295x3
335x3
385x3
425x3
295x3
340x3
380x8
B1) Cambered Squat Bar Pause Squats (5 sec)
295x3x4
C1) Conventional Deficit Deadlifts (1.5") vs Quad Mini Bands (beltless)
135x5
135x5 - add bands
185x8
205x8
235x8
D1) Band Good Mornings (attached)
3x20
E1) Hanging Leg Raises
4x25