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
Saturday's training was designed to set me to take my openers and then hit some light accessory work and cut out. While I had zero motivation to get out and train, I still got my work in and my lifts felt pretty good. I can tell I'm really closing in on the meet and that I've prepared pretty damn well. I don't feel beat up, but I definitely am starting to feel lethargic and just overall ready to compete (always a good sign for me after a 10 week training cycle is coming to an end). I've pulled my carbohydrate intake and am beginning to make the steps needed to make weight, so hopefully that goes smoothly.
[youtube=https://www.youtube.com/watch?v=mr3j1GCSpUs]
Items Used in this Training Session
Metal Mystical Knee Wraps
Metal All Black Knee Wraps
Texas Deadlift Bar
Prowler
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) Squat
65x10
155x5
205x3
245x2
295x1
335x1
385x1
425x1
475x1- add Metal Mystical Knee Wraps
495x1 - add Metal All Black Knee Wraps
B1) Sumo Deadlift
135x5
185x3
245x2
295x1
335x1
385x1
425x1
445x1
475x1
C1) Prowler Push/Pull
3 trips down and back - moderate load
D1) Single Leg Reverse Hyper
3x15 per leg
E1) Wtd Spread Eagle Sit Ups
4x12