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

Friday I got in my final day of week three. Thursday I had some personal issues to attend to, and just felt that I would not be able to squeeze in a quality training session, so I just opted to push it back a whole day. While not ideal (since I would be benching again 48 hours later), but I still made it work and had a great training session. It also worked out nice since I knew I would be driving to Elitefts for the UGSS so I got to load up on some good food that evening to put to good use.

Moving my session resulted in me not having a spot, so I had to cut my work up set a bit shorter than I would have liked. I felt good for a great PR, but just had to settle with the smallest possible one for the day. Other than that, a really good day of training!

[youtube=https://www.youtube.com/watch?v=sMFN5-MoaTM]

Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
T-Bar Handle
Core Blaster
MAG Grip
Blast Straps

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
75x3
95x3
115x3
135x3
150x8x3

B1) Close Grip Bench Press vs Doubled Mini Bands
180x3
205x6 - PR

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

D1) Wtd Pull Ups
3x8 + 2 drop sets on last set

E1) T-Bar Rows
3x12

F1) MAG Grip Lat Pulldowns
4x10

G1) Blast Strap Lat Pulldowns
3 sets, max reps

H1) Band Pull Aparts
150 total reps
H2) Coan Deadlift Hold
3x30 sec per side