I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big 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.com or visit brandonsmitley.com
Tuesday's training session was just another rough one. Considering I just went through a heavy squat and bench press session in the warm up room at the meet 48 hours prior, this session really got me. I probably should have tried to move this day back, but I'm someone that hates to disrupt my training schedule. I'm running with the cambered bar on speed squats to give my shoulders a bit of a break, before the final leg of prep. My squatting in general is feeling much better since switching shoes, but it's still a bit of a feeler during warm ups and trying to get things right.
Deadlifts started out feeling good, but as I went they just seemed to get harder and hard. While I did PR on my main supplemental movement, it was just frustrating that I began to feel my pelvis begin to shift and rotate, so I shut it down rather than trying to blast through it. It looks like I'll have an appointment with my chiro and hopefully some ART soon to get things ironed out the way they need to be.
Again, a tough training day, especially after the weekend, but hopefully things will continue on as they are, and keep progressing. I'm thinking I might actually take a minor deload in the next week or two to make sure I'm good to make a final push.
[youtube=https://www.youtube.com/watch?v=U_uE9ZExNds]
Items Used in this Training Session
Cambered Bar
Short Light Bands
EZ Loaders
Chains
SS Yoke Bar
Mini Band
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Cambered Bar Speed Squats vs Short Light Bands
65x10
65x5 - add bands
115x3
155x2
175x2
190x12x2
B1) Pause Squats
155x5
205x5
235x5
270x5
305x15 - PR
C1) Sumo Deadlifts
135x5
245x3
295x2
335x1
385x1
420x3
445x2x2
D1) Sumo Deadlifts vs 5 Chains
335x3
385x3
425x3
455x2 - PR (decided to not pull the third rep based on how my pelvis began to shift...off to the chiro and ART guy I go)
E1) SSB Good Mornings vs 4 Chains Per Side
65x8
65x8 - add chains
115x3x8
F1) Band Assisted Inverse Curls
4x15
G1) Reverse Hyper
5x20
H1) Standing Cable Crunches
4x15