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.com

Thursday'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