![DE Upper: Speed Work, Close Grip [PR], Back (w/VIDEO)](http://elitefts.com/cdn/shop/articles/Cambered-Bar-Bradford-Press-Smitley_f8d0e8c7-9d5a-401c-905f-898caa2a1234.jpg?v=1761796323&width=1920)
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.comFriday I got in my final day of week three. Thursday I had some personal issues to attend to, and just felt that I would not be able to squeeze in a quality training session, so I just opted to push it back a whole day. While not ideal (since I would be benching again 48 hours later), but I still made it work and had a great training session. It also worked out nice since I knew I would be driving to Elitefts for the UGSS so I got to load up on some good food that evening to put to good use.
Moving my session resulted in me not having a spot, so I had to cut my work up set a bit shorter than I would have liked. I felt good for a great PR, but just had to settle with the smallest possible one for the day. Other than that, a really good day of training!
[youtube=https://www.youtube.com/watch?v=sMFN5-MoaTM]
Items Used in this Training Session Sabertooth Bench Bar Mini Bands T-Bar Handle Core Blaster MAG Grip Blast Straps
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 55x10 55x5 - add bands 75x3 95x3 115x3 135x3 150x8x3
B1) Close Grip Bench Press vs Doubled Mini Bands 180x3 205x6 - PR
C1) DB Bench Press 90's x 3 sets, max reps (20, 18, 18)
D1) Wtd Pull Ups 3x8 + 2 drop sets on last set
E1) T-Bar Rows 3x12
F1) MAG Grip Lat Pulldowns 4x10
G1) Blast Strap Lat Pulldowns 3 sets, max reps
H1) Band Pull Aparts 150 total reps H2) Coan Deadlift Hold 3x30 sec per side
