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 session was a bit different in terms of an approach for a deload. I opted to bench press with the Swiss Bar and use 10x10 as my only pressing work for the day. It went by pretty quick, but wasn't overly difficult. It was enough to get me some good work, but no grindy reps. An awesome tricep and shoulder pump from that alone. I then moved to training my back as almost normal. I keep the weights a bit lighter, but still worked on good contractions on all my movements. I got my new T-Bar row handle in the mail earlier in the week, so I opted to break that in, and it's by far the best T-Bar row I've ever done. Just the design and the way it feels is second to none. If you're someone that has the Core Blaster already, I highly suggest you look into getting this attachment to increase your options of back work.

After training, I went out to get what will probably be my final meal of truly enjoying food. I went to the new lady friend's place of work and got a sandwich and spent some time with her. A very good, relaxing Thursday evening which was much needed with the hard training cycle that is approaching. Time to rest up good on Friday, and get after starting on Saturday!

Items Used in this Training Session
Swiss Bar
T-Bar Row Handle
Core Blaster
Tsunami Lat Bar
MAG Grip
Blast Straps

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) Swiss Bar Bench Press
160x10x10

B1) Neutral Grip Chins
3 sets of near failure

C1) T-Bar Row
4x15

D1) Tsunami Bar Lat Pulldowns
3x12

E1) MAG Grip Seated Cable Rows
3x20

F1) Blast Strap Y+T
3x10+10