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 was another successful squat day in the books. More great weather, atmosphere, and just some good work put in by everyone. My main movement was squatting with reverse micro mini bands to give me a gauge of where I currently sit, so I can make some adjustments to my programming as needed. Things look to be on pace and making some really good improvement, so things will be continuing to move forward with my squat. Typically what I can triple with this set up, is about where my raw squat stands, so this is excellent. I know I've been close to a raw 500 squat, but it's beginning to get very close.

I also ran with some front squats, but these just really started to bother my shoulder and left hip, so I got to where I thought was decent and shut it down. Front squats just might have to be done with the SSB moving forward in my career. It is what it is. Knocked out my accessory work and called it a day.

[youtube=https://www.youtube.com/watch?v=t386nji0mQk]

Items Used in this Training Session
Micro Mini Bands
Texas Power Bar
Texas Deadlift Bar
Box Squat Box
Average 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) Reverse Micro Mini Band Squat
65x10
155x5 - add bands
245x5
295x3
335x3
385x3
425x3
455x1
485x3 - PR
445x2x3

B1) Front Squat
225x8
245x8
255x8

C1) Chair Deadlifts
185x3x12 - stand every third rep

D1) Band Pull Throughs
3x15

E1) Reverse Hyper
3x20
E2) Close Stance TKE Squats
3x20

F1) Straight Leg Single Arm Sit Ups
3x10 per arm