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 rounded out the final real day of off season training. It was a great training cycle, and I've got a whole wrap of the training cycle discussed in the YouTube video below.

My close grip bench press made some great progress. About 5-6 weeks ago I struggled to get 235x3 on a max effort day, and here on this dynamic day I squeezed out 5 reps (I wanted 6, but just shut it down at 5). I think that says a lot about the improvement I made. Still got some work to do in terms of overall technique and effeciency, but I'm getting there.

It's not time for me to take a good week deload. So no barbell work over the weekend, focus on coaching my guys, and then play the week out by feel. Then we'll begin to ramp up for WPC World's. I'm pumped to get back to some meet prep, and get on the platform at such a prestegious meet. I have yet to write the training cycle, but sometime next week I'll do that, and then get the general layout up in one of my deload training logs so there is some more content other than just fluffy work. Definitely looking forward to the rest this coming week though!

[youtube=https://www.youtube.com/watch?v=WK-4ya2kmfg]

Items Used in this Training Session
Sabertooth Bench Bar
EZ Loaders
Chains
Meadows Handle
Core Blaster
Blast Straps
Mini Band

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
75x3
95x3
115x3
130x8x3

B1) Close Grip Bench Press vs 2 Chains Per Side
195x3
235x5 - PR

C1) DB Overhead Press
45's x 3 sets, max reps (20, 20, 20)

D1) Standing Low Cable Row
3x10

E1) Meadows Row
3x10 per arm

F1) Blast Strap Inverted Rows
3 sets, max reps

G1) Neutral Grip Lat Pulldowns
3x12

H1) Band Face Pulls
3x50
H2) Wtd Deadbug
3x60 sec
*for these you do a typical deadbug, but hold the DB in your hands, and as one leg descends, so do both arms. Switch legs, and repeat for time. Super tough!*