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 dynamic day was a real good one. I was feeling exceptionally well and weights were feeling really good. I'm still making good progress on my wide grip bench pressing and dynamic work is feeling easier (a good sign that going into peaking is on track). Lots of back work still and keeping things healthy. I'll probably start to pull the back volume in a week or two, as this is something that never really taxes me and I find that I can train my back harder than most body parts without any adverse issues to recovery. Still a ways to go until meet day, but things are still on track, which is great.
[youtube=https://www.youtube.com/watch?v=ONvC0XkBx4U]
Items Used in this Training Session Mini Bands Swiss Bar
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) Swiss Bar Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 65x3 85x3 105x3 120x8x3
B1) Wide Grip Bench Press 135x5 180x5 210x5 240x16 - PR
C1) Slight Incline Bench Press 135x8 185x8 205x8 225x8
D1) Wtd Pull Ups 3x8
E1) Pendlay Rows 3x10
F1) Inverted Rows 3 sets of near failure
G1) Straight Arm Lat Pulldowns 3x12
H1) Band Pull Aparts 300 total reps H2) Reverse Pike Hold 3x30 sec
