After finally getting an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Tuesday's dynamic effort training was pretty smooth and good. Squats felt awesome. Deadlifts felt eh, but they moved well so that's good. In two weeks I should be able to figure out where I'll open with. My deficit deadlifts felt like crap and I didn't pull what I wanted, but it was still a rep PR, so I'll obviously take it. I think some of it might have been my squats at Elitefts, so who knows. Just move on with the stuff I've got planned and see what happens.
[youtube=https://www.youtube.com/watch?v=H-v82qWtxqY]
Items Used in this Training Session
Duffalo Bar
Average Bands
Texas Deadlift Bar
EZ Loaders
Chains
Spud Ab Strap
Warm Up
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15
A1) Duffalo Bar Speed Squats vs Average Bands
55x10
55x5 - add bands
105x3
145x2
175x2
205x2
230x8x2
B1) Duffalo Bar Squat
235x3
285x2
335x1
380x8 - PR
C1) Sumo Deadlifts
135x5
185x3
245x2
295x1
335x1
385x1
415x3
435x2x2
D1) Deficit (1.5") Sumo Deadlift vs 6 Chains
245x3
295x2
335x1
365x1
395x5 - PR (wanted 8 though)
E1) Wtd GHR (Elevated)
2x10
1x8
1x6
F1) Reverse Hyper
5x20
F2) Standing Cable Crunch
4x15