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

Saturday I traveled over to Elitefts early in the morning to jump in on some training with everyone. Three of my training partners made the drive over with me, and with three of us getting ready for meets, we were all taking some pretty decent weights. I needed to work up to a heavy single and get an idea of where I'm at and what I need to work on for the final month to make the last minute adjustments as needed.

Needless to say, I had one of the best training sessions I've had in long time. My squats felt nearly effortless, and I'm hoping I can keep that running. I opted to use the Metal All Black wraps that teammate Jo Jordan sent me, and I think these are going to be what I'm using come meet day. I went ahead and picked up a brand new pair while I was there, but this should be exactly what I'm needing for meet day.

I would have liked to see my 550 squat about an inch or so deeper, but given that I got out of position from the unrack, and managed to recover is and still hit it with the speed that I did, was pretty remarkable, and leaves me still very confident for what's possible on meet day. Since I got up to 97% of my best every squat, and this being a 10lb training PR, with much more left in the tank, I just shut it down. No need to really push more weight than this.

Huge thanks to Bryan, Joe, Trey, DK, Taylor, Matt, Ted, Lily, Andy, and Dave for all the help for the day. I got lots of little things that I need to keep hammering away at the final few weeks, but things are looking GOOOOD!

[youtube=https://www.youtube.com/watch?v=Zofh8Ppy9eo]

Items Used in this Training Session
Mastodon Squat Bar
Metal All Black 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
60x10
150x5
200x3
240x2
290x1
330x1
380x1
420x1
470x1 - add Metal All Black Knee Wraps
490x1
510x1
530x1
550x1

B1) Pit Shark/Belt Squat
4x15

C1) Lying Leg Curls
3x15
C2) Reverse Hyper
3x20

D1) Bulgarian Split Squats
2x20 per leg

E1) Standing Cable Crunches
4x12