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 work was another great training session. I got a good bench PR with the close grip and my overall week of training was just great! Definitely one of the best training weeks I've had this off season. Ample back work per usual, and just filling in the gaps for the week.

I've also got some pretty cool, exciting news coming within the next month on a personal front, but I won't be able to delve into much more information than that currently, but it's a very cool opportunity that I just couldn't turn down. I probably will be able to make an announcement within a few weeks, but I'll keep that updated as I'm able to. We've got about a few weeks of off season work left, and then it will be time to start to enter some meet prep for World's. Happy to be seeing some progress this past week!

[youtube=https://www.youtube.com/watch?v=2gFGwMMTT6Q]

Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
MAG Grip
Short Ab Strap

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 Doubled Mini Bands
55x10
55x5 - add bands
85x5
105x5
130x5x5

B1) Close Grip Bench Press vs Doubled Mini Bands
160x10 - PR
165x10 - PR
*definitely had more in the tank, but shut it down here*

C1) DB Bench Press
90's x 3 sets, max reps (20, 18, 15)

D1) Wtd Chin Ups
Sets of 8, to a top set of 8 (+75 lbs)

E1) MAG Grip Standing Cable Rows
3x12

F1) Meadows Rows
3x10 per arm

G1) Spud Strap Straight Arm Lat Pulldowns
3x12

H1) Standing Band External Rotations
100 total reps
H2) Wall Press Abs
30 sec left leg extended
30 sec right leg extended
30 sec both legs extended
3 sets