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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Tuesday was my speed work day for squat and deadlift. Unlike in the off season, I will not be doing many work up sets on this day for extra volume and work. This day is designed to get a ton of first reps, develop speed, and get in some technical work. I will use the accessory work to continue to hammer my weaknesses as well. However, on this day I have added a supplemental exercise, and for now that is going to be the SSB Good Mornings. This is to attack my mid back, low back, glutes, and hamstrings. These have quite a bit of carryover for me in maintaining good squat positioning and help my deadlift. I finished things off few a set sets of hamstrings, quads, and abs and was out. A pretty "light" day compared to the other lower body session, but it is designed that way so I can come in fresh and feeling the best for each Saturday. That's where the bread and butter is, and where the real progress is made in my meet preps. This was a good day of training!
[youtube=https://www.youtube.com/watch?v=ctKzMwaHOF4]
Items Used in this Training Session
Average Bands
Mini Bands
SS Yoke Bar
Blast Straps
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
95x3
145x2
185x2
225x12x2
B1) Sumo Speed Deadlifts vs Quad Mini Bands
135x5
135x5 - add bands
185x3
225x2
255x8x1
C1) SSB Good Mornings
115x12
155x12
185x12
215x3x12
D1) GHR (Elevated)
3 sets of near failure with bodyweight
E1) Poor Man Rack Sissy Squats
3 sets of near failure
F1) Blast Strap Superman Hold
3x30 sec