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.com

Tuesday's dynamic effort day was awesome. I was just having an overall really good day, and that seemed to carry right into training. It was something I really needed since I would be deadlifting, and I hadn't taken a heavy deadlift in a few weeks. Things felt good and locked in right from the beginning. I'm just convinced that my deadlift actually gets better without me deadlifting...

But given all the footage I got for the day and how things looked, at this point I'm very pleased the way the training cycle is going. I'm feeling good and strong, still eating a lot (while I can) and slowly whittling away at everything.

The worst thing all day was probably the 5x30 on the reverse hyper. And with how much I hate deadlifts...that's saying something.

[youtube=https://www.youtube.com/watch?v=r4tTOn5FinM]

Items Used in this Training Session
Duffalo Bar
Average Bands
Texas Deadlift Bar
EZ Loaders
Chains

Warm Up
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15

A1) Duffalo Bar Speed Squats vs Average Bands
55x10
55x5 - add bands
105x3
145x2
175x2
195x12x2

B1) Duffalo Bar Squat
235x3
285x2
315x1
350x10 - PR

C1) Sumo Deadlifts
135x5
185x3
245x2
295x1
335x1
365x1
400x4
420x2x3

D1) Deficit (1.5") Sumo Deadlift vs 6 Chains
245x3
295x2
335x1
365x10 - PR

E1) Band Pull Throughs
3x15

F1) Reverse Hyper
5x30
F2) Hanging Leg Raises
3 sets, max reps