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

Thursday I got in my speed bench day solo. It was a pretty good training session, and I really wanted to take a stab at 185x10 on my close grip bench press vs bands, but without a spot I just felt it wasn't a good idea. This has continued to make some good improvement, so I'm looking forward to it pushing my press up. I also mixed up my DB work since I began to plateau last week. Rounded out with the usual back work, and called it a day. Another week of prep in the books!

[youtube=https://www.youtube.com/watch?v=nylmBC5B_m0]

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

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
165x6x3

B1) Close Grip Bench Press vs Doubled Mini Bands
150x5
180x10 - PR

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

D1) Wtd Pull Ups
3 sets, max reps (+20 pounds)

E1) DB Chest Supported Rows
4x10

F1) MAG Grip Lat Pulldowns
3x15

G1) T-Bar Rows
3x12

H1) Face Pulls
4x20
H2) Wtd Side Plank
3x30 sec per side