I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big 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's training was almost like a filler for this week. Nothing really changed all that much in terms of layout and work done, but it was just a lighter day of work compared to the other three main days (I'm certainly not complaining). Bench press continues to feel really good and things are syncing together. After training, I went and ate some Mexican with my mom, and then called it a night. Wish I had something else interesting to elaborate on, but...I don't.
[youtube=https://www.youtube.com/watch?v=nmuqqVeHX1E]
Items Used in this Training Session EZ Loaders Chains Meadows Handle E Series Core Blaster MAG Grip 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 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 115x3 130x8x3
B1) Wide Grip Bench Press 135x5 195x3 225x3 250x13 - PR
C1) Single Arm Incline DB Bench Press 55x8 65x8 75x8 85x8 - per arm
D1) Wide Grip Pull Ups 3 sets, max reps
E1) Meadows Row 3x10 per arm
F1) Reverse Grip Bent Over Rows 3x10
G1) MAG Grip Lat Pulldowns 3x12
H1) Single Arm Side Lying Rear Delt Raises 4x25 per arm H2) Plank with Band Iso Hold 3x30 sec per arm
