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

Max effort lower training needed to take place on Friday this week. Saturday was a big day as I was coaching/handling my training partner Trey, as well as a dozen other Purdue Barbell lifters. Their meet went amazing, and they kicked some serious ass. Our 148 lifter, Austin, took best lifter and qualified for RUM, as well as many others hitting PR's of huge magnitudes! I'm really proud of everyone, and Trey finally missed his first attempt in a meet, haha.

Anyways, my training had to fall on Friday with Demetrius, and it went rather well. It was a bit long and exhausting, but we both got some good work in. My goal for the day was to determine where I think my opener is going to be, and maybe even a second attempt. However, since I got my my wraps the weekend before at Elitefts, I had this somewhat figured out already. It looks like I'll be opening up around 490-495 or so to be safe, and then likely making a bigger jump on my second if I need to do so. While the 515 looked and felt easy/good, I just want to be safe going into World's with the tight judging.

I'm also thinking about leaving the Krait knee wraps in the dust for a bit. While I love those knee wraps, it appears with my change to a flat soled shoe and the speed that I currently have in the Mysticals, that I need to capitalize on that. Jo Jordan is sending me some Metal All Black's to give a test run in here in two weeks, so I'm excited to see how those go considering the Mysticals are basically half that wrap.

Other than that, a really solid training day, and things look to be on point for squat!

[youtube=https://www.youtube.com/watch?v=urTbXRiaqh0]

Items Used in this Training Session
Micro Mini Bands
SS Yoke Bar
EZ Loaders
Chains
Mystical Knee Wraps

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) Squat
65x10
155x5
205x3
245x2
295x1
335x1
385x3
425x1
475x1 - add Mystical Knee Wraps
495x1
515x1
535x1 - add reverse micro mini bands

B1) SSB Squat vs 3 Chains Per Side
65x5 - add chains
155x5
205x3
245x2
295x1
335x1
355x1
375x1
385x1 - PR

C1) SSB Pause Squat vs 3 Chains Per Side
285x4x4

D1) Reverse Hyper
3x20

E1) Hanging Leg Raises
3 sets, max reps