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's max effort lower body work was awesome. I had a really good training session, weights felt good and light, and they all moved really well. I've felt really locked in and good about my squat so far. PR's are still falling, and my recovery seems to be going really good as well. I should have my Metal All Black's from Jo Jordan soon, and be giving those a go the following week to see how they do (since they are essentially double the Mystical wraps that I'm using right now). I'll be traveling over to Elitefts to take my next squat session, as I'll be four weeks out and be looking to push up into the mid 500's if I'm feeling good about it. I would love to take a reverse band single at 600..but we'll see 🙂

[youtube=https://www.youtube.com/watch?v=qI_BocU0C2s]

Items Used in this Training Session
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
385x1
425x1
475x2x1 - add Mystical Knee Wraps
495x1
495x1 - add 1 chain per side

B1) Squat vs 3 Chains Per Side
245x5 - add chains
295x3
335x1
365x1
390x1 - PR

C1) SSB Strip the Rack Squats
3x15

D1) Reverse Hyper
3x20

E1) Standing Cable Crunches
4x12