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's training session was awesome. Maybe it's because I was coming off a deload over the weekend, or just having a really good day in general, but I rolled with the punches. I opted to use the SSB to save my shoulders a little bit because I know they will be taking a beating the next few weeks with all the heavy lifting coming my way. This essentially started my peaking block, but really it's more of an intro session before going really hard over the weekend. I've got about 3 more heavy weekends left, and that's about it. I've only got a few more heavy training days left with my deadlift, so this session was really important as I begin to dial things in. I needed to get up to a little heavier than a last warm up, and my sets at 450 looked really smooth. I'm happy where my pull is at currently. I'll lock more of it in here soon, but I'll probably go with my tried and true opener of 475 or so, and then make my jump needed from there based upon subtotal. I'm really wanting a deadlift PR this meet, so I need to do all the smart things leading into pulls so I can do that. But hey, things look and feel great, so it's time to keep the ball rolling.

[youtube=https://www.youtube.com/watch?v=hu-iFtG92Cs]

Items Used in this Training Session
SS Yoke Bar
Texas Deadlift Bar
EZ Loaders
Chains
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) SSB Speed Squats
65x10
115x5
155x3
185x2
205x2x2
225x2x2
245x2x2

B1) SSB Squat
295x1
335x1
365x1
395x6 - PR

C1) Sumo Deadlifts
135x5
185x3
245x2
295x1
335x1
385x1
405x1
430x3
450x2x2

D1) Deficit (1.5") Sumo Deadlift vs 6 Chains
335x1
335x1 - added chains
375x1
405x5 - PR

E1) Wtd GHR (Elevated)
4x6
1x15 - BW

F1) Reverse Hyper
4x20
F2) Sit Ups off GHR vs Band
4x15