After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Saturday's training kicked off my final week of real off season training. It's been a great off season, and I'm beginning to see a lot of my hard work shine through. It was a good squat day, ending with a PR on the cambered bar, after having hit a PR about a month ago. I've gotten drastically stronger in my mid back and have done a better job of staying tight. I'm going to continue to push the work this week, and then take a good, well deserved deload week. This should give me 11 weeks to get ready for WPC World's, and start to dial things in for the meet.

[youtube=https://www.youtube.com/watch?v=cFpFrDar7Gg]

Items Used in this Training Session
Cambered Bar
SS Yoke Bar
Prowler
Light Band

Warm Up
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15

A1) Cambered Bar Squat
65x10
155x5
205x3
245x3
295x3
335x3
385x3
415x1
445x3 - PR
410x2x3

B1) Cambered Bar Pause Squat
365x6 - PR
335x3x6

C1) Close Stance SSB Strip the Rack Squats
3x20

D1) Prowler Pushes
3 trips, down and back

E1) Reverse Hyper
3x25
E2) Standing Band Crunches
4 sets of a lot