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.comThursday was another dynamic effort upper day that was solo. With that said, I opted to still keep my close grip work up set to the bare minimum to get me a PR. I was a bit bummed, because I felt that I was definitely good for so much more that day, but I just need to remember to continue to train smart at this point and not get greedy for my PR's, not matter how big or small they are.
This puts an end to my accumulation phase, and I now will have a minor deload over the weekend where I step back from some of the intensities and let my body get a bit of a break before making one big push in to World's. I'm healthy and feeling good, but this is more of a preventative measure so that I can come in and hit some good deadlifts on Tuesday and have good strong couple of weekends of training. The meet is now going to be here before I know it.
[youtube=https://www.youtube.com/watch?v=ZkZ2tQht6Yc]
Items Used in this Training Session Sabertooth Bench Bar Mini Bands
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 85x3 105x3 125x3 145x3 165x4x3
B1) Close Grip Bench Press vs Doubled Mini Bands 180x4 195x8 - PR
C1) Slight Incline DB Bench Press 75's x 3 sets, max reps (20, 20, 20)
D1) Wtd Neutral Grip Pull Ups 4 sets, max reps (+20 pounds)
E1) DB Rows 3x12
F1) Reverse Grip Lat Pulldowns 3x12
G1) Straight Arm Lat Pulldowns 3x12
H1) Band Face Pulls 4x30 H2) Band Pallof Hold 3x30 sec per side
