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

Week 9 has finally come to an end. I opted to push my dynamic day back again, and I think I'm going to be staying with this just due to my current schedule and the way that world's is laid out with me competing on a Monday. This way the last tail end of prep I can drag out to hopefully feel good and peak a bit better. It shouldn't be much of a problem, but I just didn't want to go literally a whole week without doing anything before the meet. I know my body needs the rest, and I certainly give it some, but I still have to stay active and move the blood around doing some light filler and fluff work throughout the week. I've tried the whole week off thing and it just didn't work out well for me. But anyways, the overall quality of the session we really good, and I think it helps that I am able to hit this session when my week is entirely done. I don't have anything else on my plate, and I can just focus on me and my myself, which has been a huge blessing lately. If there is anything I enjoy about training, it's the void that Dave speaks so much about.

[youtube=https://www.youtube.com/watch?v=cVV3ue74Arw]

Items Used in this Training Session
Sabertooth Bench Bar
EZ Loaders
Chains
T-Bar Handle
Core Blaster
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
85x3
105x3
125x3
145x3
165x6x3

B1) Close Grip Bench Press vs 2 Chains Per Side
195x3
215x2
235x6 - PR

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

D1) Wtd Pull Ups
Sets of 6, up to a top set of 6 (+75lbs); then 1 drop set

E1) T-Bar Rows
3x12 + 2 drop sets on last set

F1) Band Straight Arm Lat Pulldowns
3x20

G1) Band Face Pulls
3x30
G2) Barbell Suitcase Holds
3x30 sec per side