After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November. 

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Tuesday's training session was a tough one! Lots of intensity for this particular dynamic effort day, but things went really well. I managed to hit PR's on all my main movements. The speed squats felt a bit heavy for once, but I still managed to cruise through it. The box squats felt awful, but after looking at my video, they looked great, so there's that I guess. And of course the dreaded deficit deadlifts, with a conventional stance, nonetheless. This really makes me wonder where my conventional deadlift stands, but it's at least good to see that I can pull about an opener on deadlift after doing all the work before hand and from a deficit. I did almost feel like I was going to throw up form the deficit deadlifts, so I opted to call it there. I might have had 485 in me, but since this was a PR, I just decided to call it there and move on to my good mornings. Keeping accessory work light, and got out. More positive steps forward though!

[youtube=https://www.youtube.com/watch?v=NHlPLXKeYFg]

Items Used in this Training Session
Monster Mini Bands
Chains
EZ Loaders
Box Squat Box
Texas Deadlift Bar
SS Yoke Bar
Light Band

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) Speed Box Squats vs Monster Mini Bands and 1.5 Chains Per Side
65x10
65x5 - add bands and chains
115x3
155x2
185x2
215x10x2

B1) Box Squat
245x3
295x2
335x1
385x6

C1) Conventional Deficit (1.5") Deadlift
135x5
245x3
295x2
335x1
385x1
415x1
445x1
475x1 - PR

D1) SSB Good Morning
65x6
155x5
205x3
245x1
305x6 - PR

E1) GHR (Elevated)
3 sets, max reps

F1) Sumo Stance Band Good Mornings (attached to rack)
4x25
F2) Sit Ups vs Band
4x15