After finally get 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 kicked off week two of prep, and it was a great Saturday of training. Weights were feeling good and light, and I felt much better about how my squats looked compared to last week. While they aren't exactly the heaviest weights, they're heavy enough to force me to work on doing all the little things right. I feel like I'm still a hair forward, but it's better than last week. I'm hoping seeing my chiropractor and getting all that lined up helps me out.

PR on the SSB again this week, so it looks like next week we're going to drop the reps a bit and try to keep pushing this forward. Just a good culmination of training for the day. We've now got four people getting ready for meets, so the atmosphere and comradery has been kick ass lately.

[youtube=https://www.youtube.com/watch?v=wS_iGxi8apU]

Items Used in this Training Session
SS Yoke Bar
EZ Loaders
Chains
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) Squat
65x10
155x5
205x3
245x3
295x2
335x1
375x4
395x2x3

B1) SSB Squat vs 3 Chains Per Side
65x5 - add chains
155x5
205x5
245x5
285x5
330x5 - PR

C1) SSB Pause Squat vs 3 Chains Per Side
225x3x8

D1) SSB Bulgarian Split Squats
3x10 per leg

E1) Reverse Hyper
3x20

F1) Kneeling Band Crunches
6x15