After finally get 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 got the party started for meet. I'm back with working with the straight bar as my first movement, and then hammering my supplemental movement to work on addressing specific weak points. The way I have it set up right now, I will be running the SS Yoke Bar against chains for the next few weeks, trying to gradually add weight to the bar and build my upper back specific to the squat (while also getting in some good quad work as well). The straight bar work for the first few week will be kind of light, but it will also ramp up over the course of the prep. Right now, I'm just trying to feel things out. Accessory work involved some light single leg work, reverse hyper and abs. I'll be getting the majority of my volume in on Tuesday's (specifically every other Tuesday like my off season) and some light stuff on Wednesday's at work. Once the accumulation phase is over, I'll begin pulling volume and ramping up. I'm ready to see how things go, as the first day felt really good.
[youtube=https://www.youtube.com/watch?v=kCHVJIv6ZVI]
Items Used in this Training Session
SS Yoke Bar
EZ Loaders
Chains
Light Band
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
245x3
295x2
335x1
360x2x4
380x2x3
B1) SSB Squat vs 3 Chains Per Side
65x5 - add chains
155x5
205x5
245x5
275x5
305x5
325x5 - PR
C1) SSB Pause Squat vs 3 Chains Per Side
205x3x10
D1) Walking Lunges
3x12 per leg
E1) Reverse Hyper
3x30
F1) Straight Leg Sit Ups vs Band
4x15