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 squat training was a doozy!! We had a packed garage with the usual crew, plus a few Purdue Barbell students to visit. It was one of the hottest days on record that I've trained in the gym, with a temp of about 94 and heat index well into the 110's! Once you started sweating, there was no way it could evaporate, so keeping fluids down and taking ample rest was super important.

I had a great training day, hitting a massive PR on the spider bar, and hitting some good accessory work. Everyone else seemed to be having a pretty good day as well, and we had some good laughs, and as well as some good coaching going on from everyone. After training we hit the local pizza parlor and smashed some food before the Purdue students had to hit the road. One of the hottest days of training, but also one of my best in a long time.

[youtube=https://www.youtube.com/watch?v=h-JtVgfrdKc]

Items Used in this Training Session
Spider Bar

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) Spider Bar Squats
80x10
130x5
170x5
220x3
260x3
310x3
350x3
380x3
410x3
450x3 - PR
410x2
410x4

B1) Spider Bar Pause Squat
310x3x10

C1) Wtd GHR (Elevated)
3x6

D1) Goblet FFE Reverse Lunges
3x10 per leg

E1) GHH/Back Ext off GHR
2x20
E2) Reverse Hyper
2x20

F1) Random Trunk Work
5 min