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.
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Saturday I was back to going heavy. My goal was to solidify an opener for the meet. Two weeks ago I was feeling things out, and I decided that 500 pounds is going to be a damn safe opener. Things feel good and from the video things looks to be moving smoothly. I need to continue to work on my eccentric speed, but it is getting better. I always seem to descend a bit faster on meet day (for whatever reason), but it still needs some work.
I opted to use Buffalo Bar Pause Squats against average bands as my supplemental movement, to focus on that descent speed, but then also driving up hard out of the hole. My hips were kicking back a bit on my last set, but this was a pretty big PR, as my best was 320x4 without a pause. So this is a very good sign of my strength and speed out of the hole. Then just some accessory work with stiff leg deadlifts (sumo), and hamstrings, glutes, low back, and abs. Accessory work is slowly starting to fall out, but will probably begin to see the biggest hit start next weekend. I'm still feeling good, and wanted to generate as much adaptation before hitting my biggest lifts of the prep, and then riding the wave into the meet.
[youtube=https://www.youtube.com/watch?v=0CxPrk-mIKo]
Items Used in this Training Session
Micro Mini Bands
Maverick Knee Wraps
Krait Knee Wraps
Average Bands
Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15
A1) Squat
65x10
155x5
205x5
245x3
295x2
335x1
385x1
425x1
475x1 - add Maverick Knee Wraps
500x1 - add Krait Knee Wraps
525x1 - add reverse micro bands
B1) Buffalo Bar Pause Squat vs Average Bands
55x5
145x3
195x3
235x3
265x3
295x3
335x3 - PR
C1) Sumo Stiff Leg Deadlifts
135x6
185x6
225x6
275x6
315x6
365x6 - PR
D1) Poor Man Band Assisted Inverse Curls
3x10
E1) Reverse Hyper
3x20
F1) Seated Band Abduction
3x20
G1) Wtd Spread Eagle Sit Ups
sets of 8 up to a top set of 8 reps