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
Wednesday's extra lower body work was something else. I really cranked things up a bit on the leg press, doing what might have been the hardest drop set I've ever done. I probably should have just called it there when I was done. The rest of the stuff was so light that it really didn't matter all that much. But it was fun, and got my legs to feel like they were going to explode, so there's that.
After the training session, I drove up to Purdue to speak for the Barbell Club at their callout. The leg press idea was dumb, but doing it before driving 90 minutes was probably dumber. But the callout went well and think we will be bringing on some new students to the club and hopefully the powerlifting team.
Items Used in this Training Session
Warm Up
Bike - 5 min
A1) Leg Press
Sets of 10, up to a heavy set of 10
- MASSIVE DROP SET starting at 9 plates per side, pulling 2 plates per side, and once reaching 3 plates per side, only pulling 1 plate per side until 1 was left
I did about 250+ reps on the drop set alone
B1) Single Leg RDL
4x15 per leg
C1) Seated Leg Curls
1x20
1x15
2x12
D1) Leg Extensions
2x20
1x15
2x12
E1) Hip Abduction Machine
3x30 sec holds
F1) Standing Band Adduction
2x50 with left leg only
- Just some rehab work here
G1) Seated Calf Raises
3x15 - with 2 sec hold at the top