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 squat training took a bit of a backseat after the hectic weekend before, taking my heaviest squat of the training cycle over at Elitefts. After squatting and pulling heavy in the same week (damn near maximally for me), it was time to take a step back. I just keep everything in knee sleeves, except for my projected last warm up of 475. I did manage to hit a PR in knee sleeves with 465, and felt super good about it...enough that I wish I wasn't getting ready for a meet so I could have taken a stab at 475-485, but it is what it is. I also PR'd on my SSB squat with 430. So things are still moving along great, and I'm still training hard, just not the same weights as with the knee wraps. Some light accessory work, and it was a day. Big bench day on Sunday.
[youtube=https://www.youtube.com/watch?v=5f5Xe7abGzU]
Items Used in this Training Session
SS Yoke Bar
Metal Mystical Knee Wraps
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
425x2x1
445x1
465x1 - PR
475x1 - add Metal Mystical Knee Wraps
B1) SSB Squat
65x5
155x5
245x3
335x1
365x1
385x1
405x1
430x1 - PR
C1) Bulgarian Split Squats
3x15 per leg
D1) Reverse Hyper
3x20
E1) Standing Band Crunches
4x15