I’m currently in meet prep for the 2016 XPC Finals at the Arnold Sports Festival on March 5th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comOn Thursday I opted to get in my final speed squat and deadlift day. This was mainly to begin to feel out how the back was doing more than anything else. With 5 days of rehab and recovery, I'm feeling much, much better, but I would say that I'm still not 100% at this point. However, I can still squat and deadlift, and with no pain (granted I'm bracing as hard as a mofo). Pain is down to about a 3, maybe 2.5 for most things and I still have general clearance on everything. At this point, the chiropractor just thinks that my body is trying to recover from the minor injury, and that the pain is just minor "pulling" of tightness in my erectors, as they are still a bit tight from time to time. He things that come meet day, I may not be exactly 100%, but he does think that I should be able to lift like I have been all training cycle with the amount of rest and recovery that is coming. All great news.
If nothing else, this session helped build up my confidence quite a bit. The real training is done at this point, and I've got a few blood flow like sessions left before the meet. I'm optimistic that come meet day, I'll be good to go. I may need to make some adjustment to numbers on meet day, but I'll just put together the best that I have for that day. Not much else I can do. I'm just glad that it's not been anything too serious.
[youtube=https://www.youtube.com/watch?v=ftJb0Pvde8Y]
Items Used in this Training Session Chains EZ Loaders
Warm Up Reverse Hyper - 3x15 Standing Cable Crunch - 3x15
A1) Buffalo Bar Speed Squats vs 3 Chains Per Side 55x10 55x5 - add chains 105x3 145x2 195x2 215x2 235x8x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands 135x5 135x5 - add bands 185x3 225x2 255x8x1
C1) GHR 3 sets of max reps
D1) Single Leg Reverse Hyper 4x15 per leg
E1) Lying Band Leg Curls 200 total reps
F1) Standing Band Crunches 5x30
REHAB
Chiropractor adjustment 1, 30 min ice session 1, 60 min stim session Extra Foam Rolling and Soft Tissue Work Reverse Hyper Toe Pushes, 2x20 PRI Breathing Drills (3)
