After finally get 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 training reintroduced some speed work back into my training. I'm starting off a bit lighter in terms of speed work volume, but that will increase as the weeks go on. I'm going to be using the Duffalo Bar to save my shoulders as much as I can, while still trying to be specific in terms of the movement. I also removed the box squat box which I had been using all off season. It looked like I was drifting up onto my toes much more than I would have liked, so I'll need to get that squared away before the weekend, but I do think some of it was just jumping back into speed work without the box. My repetition effort squats with 330 didn't look as bad, and they actually felt really good. I was incredibly exhausted, but the work wasn't hard by any means. Speed deads felt the best they have in a long time, and I'm hammering away at some chair deadlifts to address my deadlift positioning on these days. Some lighter accessory work and I was out.

I was back to training solo again for the day now that Trey is off to college, so it was a bit different just going in and doing my thing without having someone to BS with and just help keep me honest with everything. But good to know he'll be back every weekend until his meet. Huge thanks to him for doing that. But hey, a pretty damn good day of training.

[youtube=https://www.youtube.com/watch?v=G54bPCyW71w]

Items Used in this Training Session
Duffalo Bar
Average Bands
Texas Deadlift Bar
Mini Bands
Box Squat Box
Light Band

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
195x9x2

B1) Duffalo Bar Squat
235x3
285x2
330x3x10

C1) Sumo Speed Deadlifts vs Quad Mini Bands
135x5
135x5 - add bands
185x3
225x2
255x6x1

D1) Chair Deadlift (stand every 3rd rep)
135x12
155x12
165x12
185x12

E1) GHR (Elevated)
3 sets, max reps

F1) DB Stiff Leg Deadlifts
3x20
F2) Standing Band Crunches
5x30