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 dynamic effort session was a lighter week. The good usual speed work on squats and deadlifts, but the minor changes that I've made to my programming has happened on these days. While last week I worked up to heavy, top end sets on the supplemental work (squats and good mornings), this week is more of a volume based session. After the speed work, it's just about hitting some good sets and reps at lower intensities to continue to build some muscle and bring up the main competitive movements. These will also cycle, so each week will be a bit different than the previous. Here's what the cycle will look like on DE days:

Week 1 - Top set of 10 on squat and hinge movement
Week 2 - 3x10 on squat and hinge movement
Week 3 - Top set of 8 on squat and hinge movement
Week 4 - 3x8 on squat and hinge movement
Week 5 - Top set of 6 on squat and hinge movement
Week 6 - 4x6 on squat and hinge movement

So the volume and intensity will be based on whether there is a max effort deadlifting session (or not). For squats I will just be using the bar that I was doing the speed squats with, but removing the box. And the hinge movement will cycle out differently each week.

Who knows how it will play out, but so far so good. The 3x10 on the squats felt easier than I was expecting, so this is a good sign so far. The only killer part was the humidity for the day...it was just brutal. I've been increasing my magnesium intake and also making sure I down a liter of Powerade Zero a few hours out before each training session to make sure I'm well hydrated and electrolytes are squared away. So far so good.

Other than that, training and other life stuff has been going great!

[youtube=https://www.youtube.com/watch?v=Tx2DMgVMsRQ]

Items Used in this Training Session
Duffalo Bar
Light Bands
Mini Bands
Box Squat Box
Texas Deadlift Bar
Micro Mini 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) Buffalo Bar Speed Box Squats vs Light and Mini Bands
55x10
55x5 - add bands
105x3
145x2
175x2
195x2
215x10x2

B1) Buffalo Bar Squat
235x3
285x3
325x3x10

C1) Sumo Speed Deadlifts vs Quad Mini Bands
135x5
135x5 - add bands
185x3
225x2
255x8x1

D1) Cambered Bar Good Mornings vs 4.5 Chains Per Side
115x3x10

E1) Band Assisted Inverse Curls
3x5

F1) Single Leg Box Squats
3x10 per leg

G1) Reverse Hyper
3x30
G2) Wtd V-Ups
3x20