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.com

I ended up getting my dynamic bench training in on Friday vs the usual Thursday. I opted to just focus on some personal things and time with people vs trying to cram my training in. Usually I'm someone that budgets my time very well, but this was kind of out of nowhere and I could tell that I was going to feel guilty if I dropped the "I need to train" line. I had all of my Friday off after about noon, so I just opted to get my training in then, and it ended up being a good day. A pretty solid rep PR on my close grip work, which has seen tremendous growth this training. When I started the off season I barely got 235x3 with this setup, and now I'm getting 225x8...not bad. Probably going to give 235x6 a go next week. Just some minor back work and I was done. Training is really starting to wind down as we approach the three weeks out mark!

[youtube=https://www.youtube.com/watch?v=EiCQAjm0yHM]

Items Used in this Training Session
Sabertooth Bench Bar
EZ Loaders
Chains
MAG Grip
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
130x3
150x8x3

B1) Close Grip Bench Press vs 2 Chains Per Side
175x4
205x4
225x8 - PR

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

D1) Wtd Neutral Grip Pull Ups
4x6 (+90 pounds) + drop set on last set

E1) MAG Grip Cable Rows
3x12

F1) Lat Pulldowns
3x12

G1) Side Lying Rear Delt Raises
3x20 per arm
G2) Band Rotations
3x20 per side