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 was just "meh". I had a great time at the UGSS seminar, but for some reason my bench press just wasn't really clicking. I made a lot of simple mistakes that prevented me from making some good lifts that I should be capable of. The one board really owned me for the day, and I may need to give this some more attention before the meet to really work on staying tight in that weight range and ROM. Still continuing to crush the triceps and push the accessory work for now, but we shall see how this all goes in the next few weeks. I'll be figuring out my openers next weekend, so hopefully 300 goes and feels super smooth.
[youtube=https://www.youtube.com/watch?v=vEL5Y15gCH8]
Items Used in this Training Session Sabertooth Bench Bar 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 255x1 275x3 290x2x2
B1) 1 Board Bench Press 285x2 305x2 325x2 340x1 - missed 2nd
C1) Close Grip 1 Board Bench Press 255x5 265x5 280x5 280x6 - PR
D1) Close Grip Shoulder Saver 245x4x8
E1) High Incline DB Skull Crushers 3x15
F1) V-Bar Pressdowns 5x15; 1x30 F2) Blast Straps T's 4x15 F3) PRI Breathing Drills
