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 training marked the heaviest bench press training session of the training cycle, and it was a great one. Maybe I kind of pussed out by not taking a heavier attempt the way 330 moved, but I just figured it was in my best interest to shut it down and move on. The foam board work ended up being the right call I think, but I'm just very pleased with the amount of progress my bench press has made over the off season with all changes and adjustments I've had to make for the meet. My back is feeling better than ever, and I may never go back to tucking my feet on my bench press..but who knows.
Accessory work was about the same, but that will begin to drop off now moving forward at the 3 week out point. The meet is creeping up closely, but now with all my heaviest lifts out of the way, it's time to go on cruise control and ride the wave in to the weight cut.
[youtube=https://www.youtube.com/watch?v=K8iPSWMX2pY]
Items Used in this Training Session Sabertooth Bench Bar Mini Bands Chains Grenades
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 265x1 285x1 305x1 320x1 330x1 340x1 - foam board
B1) Reverse Mini Band Bench Press 285x3 305x3 325x3 - PR
C1) JM Press 125x3x10
D1) Chain Skull Crushers 3x15
E1) Pressdowns 5x15 E2) Band Pull Aparts 5x30
F1) Side Plank 3x45 sec per side
