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.comSunday's bench press deload wasn't anything terribly exciting, except that I got to play around with the new red shoulder saver pad. I personally like this pad better than the black one, and I think that's because it's slightly smaller, and the mechanics just feel better on my press. A 2 board (black pad) is well over half my bench press ROM, so therefore I'm just getting a ton of lockout strength (never a bad thing). But with this newer pad, I do feel like I'm getting a better actual press and can feel my pecs still working just a little bit. I'll probably be using this moving forward from now on, except when we need a two board in training and don't feel like actually using a board.
Other than that, training went as planned and things were kept pretty light. I was still feeling like crap for some odd reason, and I'm beginning to think it's just the fatigue accumulation from all the training. I should be good to go by the time I need to deadlift. Some times just having a "free" weekend your body wants to do nothing of productive value...even training wise.
Items Used in this Training Session Sabertooth Bench Bar Shoulder Saver Mini Bands
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) Bench Press 55x10 105x5 145x5 175x5 195x5x5
B1) Close Grip Shoulder Saver (Red) Bench Press 195x3x15 + drop set on last set
C1) Neutral Grip DB Bench Press 75's 3 sets, max reps
D1) Overhead Cable Tricep Extensions 4x25
E1) Band Pull Aparts 100 total reps
F1) V-Up Hollow Hold 3x30 sec
