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.comTuesday was volume intensitive, and boy was it a pretty challenging day. This accumulation phase is almost over, and I'm beginning to tel that it's catching up with me. This whole past week has been nothing but catch up and my recovery has been lacklaster (admittedly), but I've still managed to press on. I do think that having these dynamic days alternate between volume and intensity has help push my squat up and even maintain my deadlift without having to actually deadlift...which is always a win in my book.
My chair deadlifts are looking and feeling better, and even my technique on the pulls in general is looking more fluid and consistent. Lots of little positive things are beginning to pop up, but a break over the weekend is certainly in dire need.
[youtube=https://www.youtube.com/watch?v=cyovTO9ask8]
Items Used in this Training Session Duffalo Bar Average Bands Texas Deadlift Bar Mini Bands Box Squat Box
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 195x2 215x2 245x6x2
B1) Duffalo Bar Squat 235x3 285x2 325x1 365x4x6
C1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x1 285x7x1
D1) Chair Deadlift (stand every 3rd rep) 135x6 185x6 225x3x12
E1) Wtd GHR (Elevated) 3x10 1x8 + drop set
F1) Single Leg Reverse Hyper 3x20 per leg F2) Band Resisted Reverse Crunch 4x20
