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

Sunday's bench press training went awesome. Before the deload I had a really good bench day, and I had another one this week. I think I'm finally doing enough of the little things right with my set up (good foot placement, leg drive, good descent speed, lats tight) that even without my crazy arch, I'm doing just as well as I was with it. It did take me some time to get used to it, but I think with enough of the right work I did a good job of addressing the strength part with the hypertrophy and accessory work. The thing that makes me the happiest is that my low back feels better than ever. Some of this might be in part that I'm not tucking my feet, but the other contributing factor has also been doing my PRI stuff that Dani prescribed me (some of it was I was doing years ago...I just got lazy with it). Since then I have yet to have to go to the chiropractor, so that's a major win. Things are falling into line very well, just got to stay with it.

[youtube=https://www.youtube.com/watch?v=sIumdEf0Ryk]

Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
Shoulder Saver
Blast Straps

Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15

A1) Bench Press
55x10
105x5
145x5
195x3
235x2
265x1
280x2
300x1
320x1 - foam board

B1) Bench Press vs Doubled Mini Bands
145x3
195x2
235x1
255x1
280x1 - PR
285x1 - PR

C1) Close Grip Shoulder Saver (Red) Bench Press
255x4x5

D1) DB Skull Crushers
4x10

E1) Pressdowns
100 total reps
E2) Band Pull Aparts
150 total reps

F1) Blast Strap Fall Out Hold
3x30 sec