I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
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Due to my schedule of lifting getting a bit mixed up I got my speed work for squats and deads in on Wednesday. Given the hard work I put in on squats on Sunday, I surprised at how well I felt for this session. Technically speaking, my lifts are feeling good, and thing are slowly starting to fall off in the terms of accessory work. I'm doing just enough to keep my body happy and elicit the final training adaptations that I need to keep my lifts moving forward. Really hammering the hamstrings and abs and it should be just enough to get me through.
[youtube=https://www.youtube.com/watch?v=ys5dbQtF58M]
Items Used in this Training Session
Average Bands
Mini Bands
Warm Up
Reverse Hyper - 305x3x12
Band Leg Extensions - 3x25
A1) Buffalo Bar Speed Squats vs Average Bands
First rep paused in the hole
55x10
55x5 - add bands
105x3
145x2
185x2
215x2
245x10x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands
135x5
135x5 - add bands
185x3
225x2
255x1
280x7x1
C1) Cable Pull Throughs
3x20
D1) GHR (Elevated) vs Band
3x10
D2) Band TKE's
3x20 per leg
E1) Ab Wheel
3x15