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.comMy bench press training from Sunday was probably one of the best I've had for this meet prep thus far. Things just seemed to be clicking and feeling really good on all fronts. I worked up to what I project to be about a second attempt (320), and then took a far reached third attempt (PR weight) of 335 to the foam board. That rep definitely was not my best, but it did move pretty well. Even my benching against the chains went extraordinarily well, hitting essentially my opener against the chains. This gives me some great confidence that I can put things together even with all the little changes I've made since the XPC's. There is light at the end of the tunnel for my bench press.
[youtube=https://www.youtube.com/watch?v=lG53NcpNUrw]
Items Used in this Training Session Sabertooth Bench Bar EZ Loaders Chains 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 195x3 235x2 255x1 280x1 300x1 320x1 335x1 - foam board
B1) Bench Press vs 2 Chains Per Side 235x3 255x1 275x1 285x1 295x1 - PR
C1) Close Grip Bench Press vs 2 Chains Per Side 235x4 225x3x4
D1) DB Skull Crushers 3x12
E1) Pressdowns 2x12 2x10
F1) Rolling Tricep Extensions 100 total reps
G1) Band Reverse Pec Dec 4x20 G2) Ab Wheel 4x15
