I’m currently in meet prep for the 2016 APF Illinois State Meet, in Sycamore, Illinois. I will be competing at 148 pounds, raw (without wraps). At this meet I will just be taking token lifts to qualify for APF Equipped Nationals which is in Orlando, Florida where I will be competing at 132 pounds, raw with knee wraps. As such, the bigger 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 was a pretty quick training day. Some more speed work, wide grip pressing, and back. I'm getting a bit more comfortable with the wide grip bench pressing now, but it still doesn't feel great...that's probably because I still suck at it (hence why I'm doing it). But it's seeing progress, and I do love how short my stroke is. I would love to be able to move out to a grip this width, but I just think for longevity purposes it's probably not in my best interest. Some great back work was in store, and I got a great lat and trap pump by keeping the rest pretty low. Not really much else to report on at this moment. Training is feeling good, my nutrition is on point, and my sleep is just about average (this should improve after the weekend after I get some projects finished up). Can't complain with another week down. Crazy that I'll be competing in like 10 days. Doesn't feel like it since I'm not even going to change anything and just walk in and hit 50% or something. Eh, oh well. Sites are on the big picture..WPC WORLDS!
[youtube=https://www.youtube.com/watch?v=R37N2SqDRqE]
Items Used in this Training Session Chains Monster Mini Band Econo Core Blaster Meadows Handle Long Ab Strap 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) Speed Floor Press vs 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 115x3 130x8x3
B1) Wide Grip Bench Press 135x5 190x3 215x3 245x12 - PR
C1) High Incline DB Bench Press 55's x 12 75's x 12 90's x 15
D1) Pull Ups vs Band 2x8 1x15
E1) Meadows Rows 3x8 per arm
F1) Reverse Hyper Rows with Spud Strap 3x10
G1) Neutral Grip Lat Pulldowns 3x12
H1) Single Arm Band Pull Apart 4x25 per arm
I1) Superman Plank 3 sets of max time
