After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThursday's training session went pretty well. It was a very humid day, but there was a good training pace, and weights felt good. I've been supplementing in some extra magnesium in the morning and again in the evening with dinner, and I think this has helped my sleep quality dramatically. So that in turn is yielding some good training sessions, no cramps, good pumps, and overall a higher end of recovery.
It did feel a bit awkward doing some dynamic effort bench work after not doing it for so long, but it did feel good to be back. I can definitely use some improvement here, and it will come with time.
Unfortunately towards the end of the training session I smashed my ring finger on my left hand. It's got a little bruising around the nail and has some added pressure, but it's not affecting my daily activities. I'm really just hoping that I don't lose the nail. If I can prevent that from happening I think I'll be fine in a few days, but if I lose the nail, squeezing a bar is going to be a bitch for the next few weeks.
I'll keep all that stuff updated over next week's training.
[youtube=https://www.youtube.com/watch?v=DuZw_TK3Kkc]
Items Used in this Training Session Sabertooth Bench Bar Mini Bands Monster Mini Band Micro Mini Band Swiss Bar
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 Doubled Mini Bands 50x10 50x5 - add bands 80x3 100x3 115x3 130x8x3
B1) Close Grip Bench Press vs Doubled Mini Bands 150x10 - PR
C1) Neutral Grip DB Bench Press 3x15-20
D1) Pull Ups vs Band Sets of 8, up to a top set of 8
E1) Swiss Bar Bent Over Rows 3x10
F1) Standing Single Arm Cable Row 3x10 per arm
G1) Straight Arm Lat Pulldowns 3x12
H1) Prone Rear Delt Raises 3x20 H2) Prone DB Ext Rotations 3x20
I1) Wall Press Abs (Hold) 3x30 sec per leg
