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.comWeek 9 has finally come to an end. I opted to push my dynamic day back again, and I think I'm going to be staying with this just due to my current schedule and the way that world's is laid out with me competing on a Monday. This way the last tail end of prep I can drag out to hopefully feel good and peak a bit better. It shouldn't be much of a problem, but I just didn't want to go literally a whole week without doing anything before the meet. I know my body needs the rest, and I certainly give it some, but I still have to stay active and move the blood around doing some light filler and fluff work throughout the week. I've tried the whole week off thing and it just didn't work out well for me. But anyways, the overall quality of the session we really good, and I think it helps that I am able to hit this session when my week is entirely done. I don't have anything else on my plate, and I can just focus on me and my myself, which has been a huge blessing lately. If there is anything I enjoy about training, it's the void that Dave speaks so much about.
[youtube=https://www.youtube.com/watch?v=cVV3ue74Arw]
Items Used in this Training Session Sabertooth Bench Bar EZ Loaders Chains T-Bar Handle Core Blaster Mini Band
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 2 Chains Per Side 55x10 55x5 - add chains 85x3 105x3 125x3 145x3 165x6x3
B1) Close Grip Bench Press vs 2 Chains Per Side 195x3 215x2 235x6 - PR
C1) DB Bench Press 95's x 3 sets, max reps (20, 20, 18)
D1) Wtd Pull Ups Sets of 6, up to a top set of 6 (+75lbs); then 1 drop set
E1) T-Bar Rows 3x12 + 2 drop sets on last set
F1) Band Straight Arm Lat Pulldowns 3x20
G1) Band Face Pulls 3x30 G2) Barbell Suitcase Holds 3x30 sec per side
