I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big 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.com
Thursday was another good training day. Pretty quick, simple, and fun. Bench press still continues to go really well, so I hope that continues to roll forward. With four weeks down now, we've only got 7 weeks left until meet day. I feel really good about where I'm at in terms of training and progress. Not too much else to really report on at the moment. Everything is good, yet nothing too terribly exciting is happening. Just one of those typical Thursday's.
[youtube=https://www.youtube.com/watch?v=UCuCNy8GnjU]
Items Used in this Training Session
EZ Loaders
Chains
Tsunami Bar
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) Cambered Bar Speed Bench Press (to 1bd) vs 2 Chains Per Side
45x10
45x5 - add chains
75x3
95x3
115x8x3
B1) Wide Grip Bench Press
135x5
180x5
205x5
235x16 - PR
C1) Incline DB Bench Press
55's x 12
65's x 12
75's x 12
90's x2x12
90's x 16
D1) Pull Ups
3 sets, max reps
E1) DB Chest Supported Rows
4x10
F1) DB Rows
3x10 per arm
G1) DB Pullovers
3x12
H1) Tsunami Bar Lat Pulldowns
3x15
I1) Reverse Pike Hold
3 sets of max time