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.comSunday's bench press day was a pretty good session. I was surprised at how well I still felt after squatting pretty heavy the day prior, so this is all great news moving forward. I did touch a bit higher on the 300 pound attempt, but luckily I ironed it out with the reverse band set. After that I basically addressed some issues I've been having via supplemental and accessory work, and rounded out the day. Benching is still feeling really good, but I already can't wait to get away from the straight bar in June for some time. Only a little more than a month to go, but I'm feeling good and healthy despite being in prep for literally all of 2016.
[youtube=https://www.youtube.com/watch?v=NDpAlKtriKI]
Items Used in this Training Session Micro Mini Bands Swiss Bar Chains Mace Balls Mini Bands
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) Bench Press 45x10 95x5 135x5 185x3 225x2 255x1 285x2 300x1 320x1 - add reverse micro mini bands
B1) Wide Grip Swiss Bar Floor Press 135x3 185x3 225x3 255x3 265x3 - PR 275x1 - PR
C1) Close Grip Axle Pin Floor Press (pin #2) vs 4.5 Chains Per Side 75x8 - add 2 chains 75x8 - add 2.5 chains 105x8 145x8 - PR
D1) Neutral Grip DB Floor Press 4x12
E1) DB Skull Crushers 4x10
F1) Mace Ball Band Pressdowns 200 total reps
G1) Single Arm Band Pull Aparts 4x25 per arm
H1) Oblique Band Rotations off GHR 3x20 per side
