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's dynamic day was a super great training day. I had a good amount of energy, and for once was looking forward to just kicking some ass. I wish it would have been a heavier training day so that I could have, but I'll live with it. I opted to use the Swiss Bar here as well to save my shoulders a little bit before the insane amount of straight bar work starts piling up. I got a pretty good PR on my close grip work, and cranked out some more volume for the back and got out. Ready for the weekend to lift some big weights again. Only 5 weeks left in the tank!
[youtube=https://www.youtube.com/watch?v=-qM-c6u6D7w]
Items Used in this Training Session
Swiss Bar
Meadows Handle
Core Blaster
Average Band
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) Swiss Bar Speed Bench Press
45x10
95x5
115x3
135x3
155x3
175x3
185x6x3
B1) Close Grip Swiss Bar Bench Press
205x3
230x6 - PR
240x6 - PR
C1) Slight Incline DB Bench Press
85's x 3 sets, max reps (20, 17, 15)
D1) Wtd Chin Ups
3 sets, max reps (+20 pounds)
E1) Meadows Rows
3x10 per arm
F1) Wide Grip Lat Pulldowns
4x12
G1) Band Straight Arm Lat Pulldowns
3x15
H1) Blast Strap I,Y,T,W's
3x5 each
H2) Side Crunches off GHR
3x20 per side