After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.

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

Thursday's training day was awesome. It was just one of those days where I felt incredibly good and had no real issues on my plate. I was done with all my clients in the afternoon, was able to squeeze in a nap, and was just excited to train. I even managed to get my grip work in. My finger that I smashed last week is actually doing very well with no issues. It hurt pretty bad the first few days, but now a week later it's not giving me any problems. Still a bit purple/blue, but that will probably be gone even by next week.

As for benching, I did a much better job this go around of keeping my feet planted, using my leg drive, and just staying tighter on the chest (which resulted in the close grip PR). I also discovered that my bench bar weighs 55 pounds, not 50, so I've been hitting some pretty good PR's lately and didn't even know it (now I wish I wouldn't have known). I'm usually not picky on that stuff, but I think for meet preps, it's pretty important to know how much your competition bars weighs.

Definitely ready for week 3, as I've got some good training planned ahead.

[youtube=https://www.youtube.com/watch?v=JpKBt9y0A6M]

Items Used in this Training Session
Sabertooth Bench Bar
EZ Loaders
Chains
MAG Grip

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) Speed Bench Press vs 2 Chains Per Side
55x10
55x5 - add bands
85x3
105x3
120x3
130x8x3

B1) Close Grip Bench Press vs 2 Chains Per Side
205x8 - PR

C1) Cambered Bar Push Ups
3x20

D1) Pull Ups
3 sets, max reps

E1) DB Rows
3x15 per arm

F1) MAG Grip Lat Pulldowns
3x15

G1) Straight Arm Lat Pulldowns
3x15
G2) Face Pulls
3x20

H1) Deadbug Holds
3x30 sec per side