After finally getting 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.comI ended up getting my dynamic bench training in on Friday vs the usual Thursday. I opted to just focus on some personal things and time with people vs trying to cram my training in. Usually I'm someone that budgets my time very well, but this was kind of out of nowhere and I could tell that I was going to feel guilty if I dropped the "I need to train" line. I had all of my Friday off after about noon, so I just opted to get my training in then, and it ended up being a good day. A pretty solid rep PR on my close grip work, which has seen tremendous growth this training. When I started the off season I barely got 235x3 with this setup, and now I'm getting 225x8...not bad. Probably going to give 235x6 a go next week. Just some minor back work and I was done. Training is really starting to wind down as we approach the three weeks out mark!
[youtube=https://www.youtube.com/watch?v=EiCQAjm0yHM]
Items Used in this Training Session Sabertooth Bench Bar EZ Loaders Chains MAG Grip Mini Band
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Speed Bench Press vs 2 Chains Per Side 55x10 55x5 - add chains 75x3 95x3 115x3 130x3 150x8x3
B1) Close Grip Bench Press vs 2 Chains Per Side 175x4 205x4 225x8 - PR
C1) DB Bench Press 90's x 3 sets, max reps (20, 20, 20)
D1) Wtd Neutral Grip Pull Ups 4x6 (+90 pounds) + drop set on last set
E1) MAG Grip Cable Rows 3x12
F1) Lat Pulldowns 3x12
G1) Side Lying Rear Delt Raises 3x20 per arm G2) Band Rotations 3x20 per side
