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.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com

Saturday morning I got up bright and early to make the trip over to Elitefts for the UGSS. It wasn't one of our bigger ones, but there were still a good amount of teammates that were able to make the trip: Casey, Yessica, Julia, Joe, Molly, Ted, Meadows, Dave, and a few other friends and training partners.

This was my heaviest squat training day of the meet prep cycle, and I always like to make the drive over to get some help and have some watchful eyes on my training from the boss man himself. Training went awesome, and it was a direct reflection of last years day here. All my squats were feeling good and crisp, and the bar seemed to never feel heavy. I opted to shut things down a bit earlier than normal, as I've found that I'm much better to just save things for meet day, rather than push myself and make it hard to recover. My 530 squat is the second heaviest squat I've ever taken in training, and it moved like an opener (even though it's not going to be), so I decided to just reverse band a PR weight, and call it a day (with 570). Just a little bit of accessory work, and that was it. It took forever for the squat portion of my training with how many people and different groups we had going on, but I know that's going to give me a good idea on meet day, as it's going to be a LONG freakin' day.

Things clicked on all cylinders, and then I stuck around and shot the shit with some of the teammates before coming back home. But I did stop on my way to watch the Purdue basketball game...which was classical Purdue, choking a winnable game AT Maryland.

Oh well, at least I didn't choke in front of Dave and disappoint him.

[youtube=https://www.youtube.com/watch?v=lNK7X6GJT3Q]

Items Used in this Training Session
Mini Bands
Maverick Knee Wraps
Krait Knee Wraps

Warm Up
Reverse Hyper - 3x15
Standing Cable Crunch - 3x15

A1) Squat
60x10
150x5
200x3
240x2
290x1
330x1
380x1
420x1
470x1 - add Maverick Knee Wraps
500x2x1 - add Krait Knee Wraps
530x1
570x1 - add reverse mini bands

B1) Leg Press
Sets of 12 up to a moderate set of 12
Drop set of 20 with a close stance

C1) Dimel Deadlifts
155x3x20

D1) Reverse Hyper
3x20

E1) Belt Squat Marching
3x60 sec

F1) Sit Ups off GHR vs Band
4x15