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.comSunday's bench press training went awesome. Before the deload I had a really good bench day, and I had another one this week. I think I'm finally doing enough of the little things right with my set up (good foot placement, leg drive, good descent speed, lats tight) that even without my crazy arch, I'm doing just as well as I was with it. It did take me some time to get used to it, but I think with enough of the right work I did a good job of addressing the strength part with the hypertrophy and accessory work. The thing that makes me the happiest is that my low back feels better than ever. Some of this might be in part that I'm not tucking my feet, but the other contributing factor has also been doing my PRI stuff that Dani prescribed me (some of it was I was doing years ago...I just got lazy with it). Since then I have yet to have to go to the chiropractor, so that's a major win. Things are falling into line very well, just got to stay with it.
[youtube=https://www.youtube.com/watch?v=sIumdEf0Ryk]
Items Used in this Training Session Sabertooth Bench Bar Mini Bands Shoulder Saver 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) Bench Press 55x10 105x5 145x5 195x3 235x2 265x1 280x2 300x1 320x1 - foam board
B1) Bench Press vs Doubled Mini Bands 145x3 195x2 235x1 255x1 280x1 - PR 285x1 - PR
C1) Close Grip Shoulder Saver (Red) Bench Press 255x4x5
D1) DB Skull Crushers 4x10
E1) Pressdowns 100 total reps E2) Band Pull Aparts 150 total reps
F1) Blast Strap Fall Out Hold 3x30 sec
