I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Thursday's training was almost like a filler for this week. Nothing really changed all that much in terms of layout and work done, but it was just a lighter day of work compared to the other three main days (I'm certainly not complaining). Bench press continues to feel really good and things are syncing together. After training, I went and ate some Mexican with my mom, and then called it a night. Wish I had something else interesting to elaborate on, but...I don't.
[youtube=https://www.youtube.com/watch?v=nmuqqVeHX1E]
Items Used in this Training Session
EZ Loaders
Chains
Meadows Handle
E Series Core Blaster
MAG Grip
Mini Band
Warm Up
Band Straight Arm Lat Pulldowns - 1x15
Band Pressdowns - 1x15
Band Face Pulls - 1x15
Band Flys - 1x15
Band Rows - 1x15
Band Curls - 1x15
Push Ups - 1x15
A1) Speed Bench Press vs 2 Chains Per Side
45x10
45x5 - add chains
75x3
95x3
115x3
130x8x3
B1) Wide Grip Bench Press
135x5
195x3
225x3
250x13 - PR
C1) Single Arm Incline DB Bench Press
55x8
65x8
75x8
85x8 - per arm
D1) Wide Grip Pull Ups
3 sets, max reps
E1) Meadows Row
3x10 per arm
F1) Reverse Grip Bent Over Rows
3x10
G1) MAG Grip Lat Pulldowns
3x12
H1) Single Arm Side Lying Rear Delt Raises
4x25 per arm
H2) Plank with Band Iso Hold
3x30 sec per arm