I’m currently in meet prep for the 2016 APF Illinois State Meet, in Sycamore, Illinois. I will be competing at 148 pounds, raw (without wraps). At this meet I will just be taking token lifts to qualify for APF Equipped Nationals which is in Orlando, Florida where I will be competing at 132 pounds, raw with knee wraps. As such, the bigger 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 training went pretty well. I was feeling good and was hoping to hit some big numbers on my supplemental work. After getting under the bar, 270 felt a bit heavier than I would have liked, but things were still moving well. I progressed as I had planned, and after looking at my footage things still looked to be good. My reverse band sets I was hoping to get closer to 325 for my triple, but it is what it is. Had I not misgrooved my third rep, I probably could have made another jump, but I just decided to shut it down there. I decided to see how much assistance I was getting and it looks like I was getting less than 15 pounds at the chest, so knowing that, I'm very happy with it (since that is over 90% of my meet best at the chest and nearly all of 315 at the top). I moved on to my pin presses to address my tricep and lockout issues I seem to be having, and I hit some decent numbers here. So a better day than I really thought it was, but I was still hoping for more. Next week won't really be a deload, but the volume will be drastically less, so it nearly will be due to the meet. My body will probably actually appreciate this and let me go into the final 8 weeks or so ready to go.
[youtube=https://www.youtube.com/watch?v=_XsdafgGIyA]
Items Used in this Training Session Micro 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 270x3 285x2x2
B1) Reverse Micro Mini Band Bench Press 225x3 - add bands 255x3 275x3 300x3 315x3 - PR
C1) Medium Grip Pin Press (pin #25) 255x6 275x6 285x6 - PR
D1) Skull Crushers 3x10
E1) High Incline Tate Press 4x10
F1) Tricep Kickbacks 5x20
G1) Single Arm Side Lying Rear Delt Raise 3x20 per arm
H1) DB Side Bends 100 total reps per side
