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.comWell the final real training session of meet prep has finally came and gone. A damn good note to end the training cycle on, at that. I still kept this training session on Friday to help with the awkwardness of competing on a Monday, but overall it was a really good day. Adrian came over to help ensure I don't kill myself, and I hit a damn good PR on my bench pressing vs chains. I would have liked to take a stab at 285 or so, but I felt that the way it moved, I was good for much more so I just left it be. I cranked out the accessory work, and called it a day. Some for a deload and some much needed rest. I'll have a log up shortly of my deload week and meet prep thought, and then it's off to Louisiana.
[youtube=https://www.youtube.com/watch?v=FR8_8-IFlOw]
Items Used in this Training Session Sabertooth Bench Bar EZ Loaders Chains T-Bar Handle Core Blaster 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 chains 85x3 105x3 125x3 145x3 165x6x3
B1) Bench Press vs 2 Chains Per Side 195x3 235x2 255x2 275x2 - PR
C1) DB Bench Press 95's x 3 sets, max reps (20, 20, 19)
D1) Wtd Pull Ups 3 sets, max reps with +10 pounds
E1) Blast Strap Inverted Rows 3 sets, max reps
F1) MAG Grip Lat Pulldowns 3x10
G1) Face Pulls 3x20 G2) Landmine Rotations 3x10 per side
