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 decent training day. It was a long, jammed packed week trying to cram everything I had into a few days, so sleep wasn't near as good as I would have liked. Benching still felt pretty good, but I think I could have had a better day. The wide grip pressing is still going good, and I'm making some progress, so that's certainly good. Lots of back work, and that wrapped up the day. APF state meet over the weekend, then focusing on getting ready for Nationals!
[youtube=https://www.youtube.com/watch?v=XLW0wz566fw]
Items Used in this Training Session Mini Bands Swiss Bar MAG Grip Micro 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 Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 115x3 130x8x3
B1) Wide Grip Bench Press 175x5 205x5 230x3 255x11 - PR
C1) Floor Press 135x8 185x8 225x8 245x8
D1) DB Chest Supported Rows 3x10
E1) Swiss Bar Bent Over Rows 4x10
F1) MAG Grip Cable Rows 4x10
G1) Inverted Rows 4 sets
H1) Band Pull Aparts 300 total reps
I1) Oblique Twists off GHR 3x30 sec
