After finally get 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.comThursday's speed bench session was awesome. It was one of those days where it took me a bit to get in and get going, but once I did things just felt much better and locked in.
I've had a lot of new things begin to come into fruition over the past few weeks. I announced over on my Instagram (@bsmitley) that I have accepted a coaching position at Lift Lab in Indianapolis. While only a part time gig, I will be working exclusively with powerlifters or those looking to get into powering and improve their big 3 lifts. This is a SUPER cool opportunity, and I'm really pumped about it. If there is anything I like more than powerlifting, it's coaching, and to be able to coaching a few nights a week at an awesome facility with other great coaches and minds in the field is going to be very cool. So if you are in the Indy area, definitely let me know, we'd love to have you and help you get better.
I've also had the opportunity to spend some great one-on-one time with a new lady friend, Adrian. Having someone to spend good quality time with and share some laughs, has made all the world of difference in my daily aurora.
So there you have it. Week 1 of WPC World's in the books. Ready for week 2!
[youtube=https://www.youtube.com/watch?v=6ai763dER8g]
Items Used in this Training Session Sabertooth Bench Bar Mini Bands T-Bar Row Handle Core Blaster
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 75x3 95x3 115x3 130x8x3
B1) Close Grip Bench Press vs Doubled Mini Bands 155x5 175x10 - PR
C1) DB Bench Press 90's x 3 sets, max reps (20, 17, 15)
D1) Wide Grip Pull Ups 4 sets, max reps
E1) DB Rows 3x12 per arm
F1) T-Bar Row 3x10
G1) Neutral Grip Lat Pulldowns 3x15
H1) Rear Delt Raises 3x20 H2) Band Pallof Hold 3x30 sec per side
