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.comSunday's bench press training was "meh" at best. It just wasn't a good bench day for me. Just like everyone else, I do tend to have my days where things just don't go as planned. I do still think that switching to the flat foot style of benching is preventing me from getting some PR's at times, but I also know that the day was just not feeling all the best. I think some of this had to do with the fact that my squatting went so well on Saturday, and I was still definitely feeling it. My CNS was probably just compromised a bit, and I didn't have near the neural output that I'm used to. This was technically a PR for the movement still, but given that I've hit 355 for 3 with the axle bar, I'm not chalking it up as one in my book (it's still in my PR sheet though). Even my 2 board work felt a little off, but gained a bit of momentum towards the later sets. I just jumped right into accessory work and knocked it out quick so that I could just be done. Just need to get some rest and come back next week to get after it, and hopefully hit a good top set on Thursday after some dynamic work. It is what it is. Still lots of time to make improvements on this.
As for my nutrition, things are finally starting to roll in the direction that I was hoping. You'll see in these pictures that I've finally put some weight on, after having my calories up nearly 2000 for the whole week (nearly an average of 300 per day!). My measurements are up across the board (neck, arm, waist, leg, chest, hips) and I even look a little less lean, so I've finally found my "breaking point" of where my body wants to currently be. So I'll be floating at this caloric intake for a few weeks to see what happens. Hopefully my body adjusts so I can make one more jump before meet prep, so I'm guessing I'll be stuck here for a few more weeks. I'm pretty happy with my ability to finally eat some food and feel better about my training. Definitely holding a bit of water and some extra weight, but I'm okay with this for now. Still hovering around the 10% mark, so I'm right about where I want to be body comp wise, and weight is at the threshold that my body likes to be at.
[youtube=https://www.youtube.com/watch?v=ypj2euvm0fU]
Items Used in this Training Session Sabertooth Bench Bar Light Bands Mini Bands
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) Reverse Light Band Bench Press 55x10 145x5 - add bands 195x3 235x3 285x3 305x3 325x3 345x2 - missed 3rd 305x2x4
B1) Close Grip 2 Board Bench Press 265x5 255x6 245x2x6
C1) Incline Tate Press 4x10
D1) DB JM Press 4x12
E1) Close Grip Push Ups 100 toal reps
F1) Single Arm Band Pull Apart 4x20 per arm
G1) DB Side Bends 4x20 per side
