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 upper body training rounded out week 6. So far, things are still looking pretty good. This was a long day, and unfortunately I didn't get near enough sleep the night before, but I still pressed on. I had to train solo, so I felt that I left some reps behind on the wide grip bench pressing, but that's okay as I still hit a 10 rep PR with the movement. Lots of back work still, but kept things rather simple. I had to fly through this training session just so I could get everything in for the day that I needed to.
Definitely need to gear up and get some good quality rest over the weekend as the heaviest training days are slowly approaching, and fast. Time to round out about the final month of training.
[youtube=https://www.youtube.com/watch?v=N27_jOfVgzU]
Items Used in this Training Session
Mini Bands
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 Doubled Mini Bands
45x10
45x5 - add bands
75x3
95x3
115x3
130x8x3
B1) Wide Grip Bench Press
135x5
185x5
205x5
235x3
260x10 - PR
C1) DB Bench Press
90's x 3 sets of failure
D1) DB Rows
3x10 per arm
E1) Cambered Bar Chest Supported Rows
4x10
F1) Lat Pulldowns
3x10
G1) Cable Rows
3x10
H1) Incline Rear Delt Raises
3x20
H2) Incline External Rotations
3x20
I1) Hanging Leg Raise Hold
3 min total time