After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Thursday's training session went pretty well. It was a very humid day, but there was a good training pace, and weights felt good. I've been supplementing in some extra magnesium in the morning and again in the evening with dinner, and I think this has helped my sleep quality dramatically. So that in turn is yielding some good training sessions, no cramps, good pumps, and overall a higher end of recovery.

It did feel a bit awkward doing some dynamic effort bench work after not doing it for so long, but it did feel good to be back. I can definitely use some improvement here, and it will come with time.

Unfortunately towards the end of the training session I smashed my ring finger on my left hand. It's got a little bruising around the nail and has some added pressure, but it's not affecting my daily activities. I'm really just hoping that I don't lose the nail. If I can prevent that from happening I think I'll be fine in a few days, but if I lose the nail, squeezing a bar is going to be a bitch for the next few weeks.

I'll keep all that stuff updated over next week's training.

[youtube=https://www.youtube.com/watch?v=DuZw_TK3Kkc]

Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
Monster Mini Band
Micro Mini Band
Swiss Bar

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
50x10
50x5 - add bands
80x3
100x3
115x3
130x8x3

B1) Close Grip Bench Press vs Doubled Mini Bands
150x10 - PR

C1) Neutral Grip DB Bench Press
3x15-20

D1) Pull Ups vs Band
Sets of 8, up to a top set of 8

E1) Swiss Bar Bent Over Rows
3x10

F1) Standing Single Arm Cable Row
3x10 per arm

G1) Straight Arm Lat Pulldowns
3x12

H1) Prone Rear Delt Raises
3x20
H2) Prone DB Ext Rotations
3x20

I1) Wall Press Abs (Hold)
3x30 sec per leg