I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThursday's training session was just another day in the books. Nothing really all that exciting, and I had a hard time just getting going. I can tell that the accumulation phase has began to catch up with me, and I'm certainly looking forward to the rest that is coming over the weekend. I'll definitely be training, but not taking heavy weights for a whole weekend will be pretty nice. I could tell that I was a bit drained just by how my overhead press felt. I was hoping that I could knock out eight reps with 160, but by the time I got to four, I just decided to shut it down. It looks like it was moving fine, but it just felt heavy, and decided that grinding out an overhead press wasn't in my best interest. I quickly rounded out my back work that I had planned and got out. Time to rest up a little bit before making a final push starting in the middle of next week.
[youtube=https://www.youtube.com/watch?v=DOfQ1C-XZAc]
Items Used in this Training Session Light Bands Meadows Handle Econo Core Blaster Mini Band
Warm Up Band Straight Arm Lat Pulldowns - 1x15 Band Pressdowns - 1x15 Band Face Pulls - 1x15 Band Flys - 1x15 Band Rows - 1x15 Band Curls - 1x15 Push Ups - 1x15
A1) Reverse Light Band Buffalo Bar Speed Bench Press 55x10 105x5 145x5 - add chains 195x5 235x5 265x5x5
B1) Wide Grip Bench Press 135x5 195x3 220x3 250x12 - PR
C1) Overhead Press 45x8 95x8 115x8 135x8 160x4
D1) Wtd Pull Ups 3 sets, max reps with 10 lbs
E1) Single Arm Landmine Row 4x8 per arm
F1) Standing Cable Rows 3x10
G1) Straight Arm Lat Pulldowns 3x12
H1) Band Pull Aparts 5x30
I1) Wtd Plank 3x60 sec
