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 marked my heaviest deadlift training session of meet prep. This has been a pretty calm meet prep for me in terms of my deadlift. Up until this point, the heaviest deadlift I've taken as been in the 450 ballpark (two weeks ago). And before that, even during off season I didn't push my deadlift that much...I had more good mornings and hinge based movements to address specific weak areas. Well finally, I think I've found that this is about the best way for me to train my deadlift going into a meet. I can't speak too early, but this is the best my deadlift has felt at three and a half weeks out. Not only did the pulls look and feel locked in, but my grip is holding up much better (thanks to some grip work a few times per week - it's rather unstructured I just make sure I do something). So basically I've done a great job of picking my supplemental movements this meet prep and hammering away at them, while also just being really dialed in technically on my dynamic effort work.

And this was all after squatting a 5 rep PR on squat and dynamic effort work...that's a good sign. Can't speak to soon, but I finally have some good feelings about my deadlift.

[youtube=https://www.youtube.com/watch?v=DxVQSeQD18g]

Items Used in this Training Session
EZ Loaders
Chains
Texas Deadlift Bar
Mini Bands

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 Squats vs 3 Chains Per Side
65x10
65x5 - add chains
115x3
155x2
175x2
195x2
210x10x2

B1) Squat
245x3
295x2
335x1
385x1
410x5 - PR

C1) Sumo Deadlift
135x5
245x3
295x2
335x1
385x1
415x1
445x1
475x2x1
495x1
515x1

D1) GHR (Elevated) vs Band
4 sets, max reps

E1) DB Stiff Leg Deadlifts
3x20

F1) Reverse Hyper
3x15
F2) Standing Band Crunches
3x20