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 designed to have me figure out an opener and possibly a second attempt. I basically decided to go with the same numbers that I did at XPC Finals since the meet wasn't that long ago and I felt that these were good attempts. My pressing didn't feel that great when I was under the bar, but all in all things still looked pretty decent. I would have liked to see myself stay tighter on the chest, but given that I was up to about 95%, it wasn't all that bad. A lot of volume for this session as I know next weekend I'll be taking a deload and I'll be getting some extra rest. My left elbow started to give me some issues in terms of tendonitis, so that's how I know it's basically time to get a little bit of rest. Still seeing some progress and overall I'm feeling strong, so I think things are lining up nicely.
Almost done with the accumulation phase, and ready to start peaking. Less than two months to go.
[youtube=https://www.youtube.com/watch?v=MRCaNKfmWq4]
Items Used in this Training Session Micro Mini Bands EZ Loaders Chains SS Yoke Bar 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 285x1 300x1 320x1 335x1 - 1 board
B1) Bench Press vs 3 Chains Per Side 135x3 - add bands 185x3 225x3 255x3 - PR
C1) SSB JM Press vs Doubled Micro Mini Bands 65x8 95x8 115x8 135x8 155x8 175x8 - PR
D1) Medium Grip Pin Floor Press (pin #2) vs Quad Mini Bands 45x10 75x10 95x10 135x10 - PR
E1) Tate Press 4x10
F1) Rolling Tricep Extensions 100 total reps
G1) Single Arm Side Lying Rear Delt Raises 5x20 per arm
H1) DB Side Bends 4x20 per side
