2016 APF Equipped Nationals Meet Report: The Bare Minimum

This weekend I competed at the APF Equipped Nationals in Orlando, FL. I've been on a pretty frequent streak of competing, and while I was on the fence on whether I wanted to make a run at world's or not, I decided that I should considering world's will not be back in the U.S. for another two years. So while I've certainly pushed my body to the limits lately, I pushed forward.

The training cycle overall felt very good in terms of the numbers I was hitting and how I was feeling. I have certainly be ready for a break (more so mentally than physically), but just based on how I felt I suspected that I would be able to put up some respectable numbers, and qualify for world's.

The Meet

Thursday: I woke up early in the morning to check weight and see where I was. After my usual water load and manipulation I was right about where I suspected I would be. I knew I wouldn't be eating or drinking during travel, so I wasn't too worried. I traveled to the airport, caught my early flight, and was in Orlando where Jo Jordan picked me up. We headed to his place so I could unpack and set up shop in his home, and then we made our way to Orlando Barbell so I could catch up with Schwab and check out the gym (by the way, I can't wait to actually get a chance to train there for a few days at some point in the future). I also checked weight while I was there, and I was still dropping at a pretty good rate. It was going to be close, but given the 10am weigh in time, I had a few more hours to buy if I needed it compared to normal. Basically the rest of the day was just me spent hanging out with Jo's family and looking like a starving child in the fetal position on Jo's couch. Off to bed, to get up and check weight early.

Friday: I got up to check weight and I was about a pound over with a few hours to go. I knew I'd need to hit the sauna for just a few 8 minutes sessions and I'd be good. Jo took me to the sauna, where he got to interact with the lovely gym goers of LA Fitness, while I watched an older gentlemen shadow box in the sauna. I got the weight off really easily, and went to Universal (yeah, the meet was outside of Universal...freaking sweet), to weigh in. I made it by nearly a pound, and me and Jo were off to grab some food. We made our way to Keke's, which is a great breakfast spot, and I crushed some chocolate chip pancakes (my favorite), and toast (I think me and Jo were raving more about how amazing the toast was). The rest of the day was basically spent with me rehydrating and eating, while I also accompanied Jo to his bench training session. Dinner we went out for a great burger joint, and then I finished cramming more food and liquids before getting a great nights sleep.

Saturday: Since the meet started at 10am and I was in the second flight I got to sleep in a little bit, which was awesome (something I'm definitely not used to). I also got to make breakfast at Jo's which was nice as I got to control what I ate a bit more. After a good breakfast, we made our way to the meet site, got things set up, and the meet immediately got rolling. There were two platforms with only two flights, and I was with the women (as usual being the size of most children in attendance) and teens.

Lifting went as such...

Squat

Warm Ups
65x5
155x3
245x2
335x1
385x1
425x1
455x1 - add Mysical Knee Wraps

Opener - 490, Good
I stuck with my plan of 490, and this moved really good and felt great and light. Everything was perfect and I felt really good (even during warm ups). So I decided to move on to my projected second attempt.

Second - 529, Miss
This was just a total mess. Everything that went wrong probably did, and there was really no blame to place on anyone or anything. Jo was wrapping my right knee, and we were having a hard time getting the final bit of wrap through (we were using a string to pull it through). We didn't leave enough material to make it loose enough to get through, so I had Jo start on my left knee while I tried to clean it up and fix it. Spud (Marc Bartley) was there and came over to help, and when it was adjusting it, it threw me out of the chair and Jo had to catch me (I wish someone would have had this on video, because I'm sure it looked hilarious as I'm hitting a Twister move and Jo is wrapping me). We finally go the wraps done, and I had less than 30 seconds to get to the platform and lift. By the time I got to the platform I had to just throw the ammonia bottle (open) in the air and get under the weight. I barely even set up, unracked, and went down. When I went to come up, I just pitched forward immediately and told the spotters to take it. There was just nothing good about the whole attempt, and in hindsight, we probably should have just said screw it and passed to save my energy. I was a little ticked off, but I kept my cool and knew that I could come back and get that weight. And I want to repeat, that this wasn't anyone's fault, it was just a bad attempt at getting ready for a lift from all parties. That's just part of powerlifting.

Third - 529, No Good
Everything here felt MUCH better. We got ready in ample time, and after getting under the bar, I was feeling very good about how things felt. I went down, and on my way up drove my head into the bar and stood up. I got a 2 reds, one for depth (I will admit it was a VERY close call), and one from the front judge for my right leg moving after getting the squat command (Jo and I were curious at how this was even possible and we didn't see anything on video). No clue what this was about, but there was nothing to be done. I just didn't execute to a high degree, and judging was TIGHT. They were not letting anything fly whatsoever. My hat is tipped to the judges for keeping things strict, consistent, and fair.

Bench Press

Warm Ups
55x10
105x5
145x3
195x2
235x1
265x1
285x1

Opener - 303, Good
After some not so good squatting, I knew I was going to have to put together a great day of benching and deadlifting if I wanted a PR total, but knew that it was certainly possible. My bench press has been my most consistent and dependable lift for the past two years. Warm ups felt great, and I crushed my opener. On to my planned second attempt.

Second - 319, Miss
I was planning to be a bit conservative here, and I'm glad I was, even though I missed it. I got a rough pause, and it came back to bite me in the ass. I didn't stay nearly as tight as I needed too, and the weight looked like it was still moving around a bit on my chest, so the head ref was hesitant on giving me a press command. I just didn't do the little things, right and it got the best of me. I was also told that my hips came up, so it probably wouldn't have counted anyways.

Third - 319, Miss
Given that my hips came up and I needed to stay tighter and descend on my bench a little slower to stay tighter and get a quicker press command, I opted to bench with my feet out (not tucked). I was certainly much tighter and my hips stayed down so much easier. When I got the press command I got a good 3-4 inches off my chest, and the weight got a little forward and lost all momentum and stopped. I just needed to bring the bar over my face a bit more and I could have had it. Just little things, and at this point, my chances of a PR total were definitely out the window. On to deadlift to finish the meet.

Deadlift

Warm Ups
135x2x5
225x3
315x1
365x1
405x1
445x1

Opener - 479, Miss
Deadlifts were feeling good and fast during warm ups. Although I couldn't get a PR total at this point, I though I could certainly bring back a PR deadlift if nothing else. I got to my opener, but set my left hand too far in and this caused my hand to pry open (again...just like at XPC's). I was ticked off at myself, as I was just putting on an amateur hour. Retaking obviously, need to just finish the meet.

Second - 479, Good
I did all the little things right this time, and the weight flew. This is how it should have been. Again, I screwed myself over. But I was in the meet and had a total. World's was secured. Time for fun.

Third - 523, Miss
I was going to go to 512 and just try to get a little 2 pound PR to go home with, but I thought on it for a minute, and I just decided to tell Jo to give me what he thought I was good for. I knew that I was going to world's, and that my day was pretty much a crappy showing, and I just wanted to have fun, and that the only way to do that was to not know what was on the bar. Jo picked the perfect weight, and as always it flew off the floor. I just got a little bit out of position when I got to the knee, and the weight was in front of me and it came to a complete stop. I just decided to let it go as it wasn't worth getting injured over.

[youtube=https://www.youtube.com/watch?v=anm-e68SZeY]

Wrap Up

The meet was a quick one, and we were done in under 6 hours! So my hat is off to the APF for running a quick, tight meet. Zero miss-loads, super strict judging, and it ran like a well-oiled machine. After it was all said and done, I went back to Jo's to clean up, and then meet up with the Orlando Barbell family for some dinner.

This leads to a few good stories, but I'll summarize quickly:

- Jo figured out how to use SnapChat. The downfall? Because of me, he busted his daughters having an account, and they are now in deep shit thanks to me. Go figure.

- Spud came up with a rated R nickname for me. It has to do to male genitalia and Lord of the Rings. I'll just stop there.

At the end of the day, the whole meet was pretty much an amateur hour for me. I not only didn't execute, but just had a hard time of building any kind of momentum after the second squat attempt. I'm not going to place blame on anyone or anything, as there were just a host of issues overall.

So what needs to be done?

Honestly, a lot. I felt that my squat actually did show up pretty well. Not exactly as how I had hoped, but basically I just need to train to a hair bit lower of depth for the APF standards. It's obvious I can hit it, and well based upon my opener, but I just cut it a bit early on the last attempt. As for my foot moving? I'm over it, and honestly don't care. The ref made his call, and that's what it is. I just need to execute better. Otherwise, the rest all falls back on me, and I'm completely okay admitting that.

On the positive end, I qualified for WPC World's and still earned best raw male lifter. And with a 3/9 day, and my worst meet to date, it's something I'll take.

I had an outstanding time in Florida, and am glad that I traveled to do the meet. I would have preferred a better meet result, but I could not have asked for a better learning experience and time with people I'm fortunate enough to call friends.

I have to give a huge, heart warming thanks to Jo Jordan and his family for letting me crash at their place all weekend long. They took care of me like one of their own children (and anyone that knows how awesome a father Jo is, knows how lucky I was). From taking me places, waiting for me in the sauna, handling me, and just making sure I did everything to the best of my ability, I could not have done or made it through this meet without him. Thanks a shit ton, Jo. I owe you.

Also, an extended thank you to Dave and Traci, for their continued support and belief in my as an athlete and representative of their brand and company. It's an honor to go to meets and have people come up and just talk the iron and life thanks to having a platform to Live, Learn, and Pass On.

Continued thanks to Mark Glazier and the NutraBio family for fueling me and keeping me at my best year round. I can't explain the gratitude that I have for them and their integrity, and the ability to represent them in the powerlifting world, something that holds a huge place in my heart.

I also can't forget my amazing training partners, especially Trey Dickerson, who put his whole school and work schedule to the side to help me get ready for this meet on numerous occassions. There are not many people willing to do that, let alone a 19 year old college freshman. I owe this guy many, many meals. I can't wait to see where he is in a few years.

And finally, thank you friends, family, and supporters that enjoy following my journey through strength sports. At the end of the day, it's just lifting weights, and the fact that some of you enjoy following along, makes me feel forever grateful that I even get to do something so rewarding.

Needs Analysis

Now that my long ass competitive season is over (I've done 6 meets in 14 months), it's time for a good break. I've got five good months until WPC World's, so here is what needs work:

Squat

• Ab Strength
• Upper Back Strength
• Quad Strength
• Consistent Depth and Stance

Bench Press

• New Set Up via Feet Flat and Out (to keep hips down)
• Descend Under More Control
• Pec Strength (decreasing my arch is going to prioritize this)
• Tricep Strength

Deadlift

• Work on Setting Under Hand First, and Being More Consistent
• Continued Grip Strength
• Glute Strength
• Lat and Mid Back Strength

Lots of time for once to address this stuff, and I'll explain some of the adjustments I'm making as they happen. I'll be taking the next week off with some sled work and walking, and then a few weeks of bodybuilding work before back to a strength emphasized approach.

Live. Learn. Pass On.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com