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 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