I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Sunday's bench press day was designed to have me figure out an opener and possibly a second attempt. I basically decided to go with the same numbers that I did at XPC Finals since the meet wasn't that long ago and I felt that these were good attempts. My pressing didn't feel that great when I was under the bar, but all in all things still looked pretty decent. I would have liked to see myself stay tighter on the chest, but given that I was up to about 95%, it wasn't all that bad. A lot of volume for this session as I know next weekend I'll be taking a deload and I'll be getting some extra rest. My left elbow started to give me some issues in terms of tendonitis, so that's how I know it's basically time to get a little bit of rest. Still seeing some progress and overall I'm feeling strong, so I think things are lining up nicely.

Almost done with the accumulation phase, and ready to start peaking. Less than two months to go.

[youtube=https://www.youtube.com/watch?v=MRCaNKfmWq4]

Items Used in this Training Session
Micro Mini Bands
EZ Loaders
Chains
SS Yoke Bar
Mini Bands

Warm Up
Band Straight Arm Lat Pulldowns - 1x15
Band Pressdowns - 1x15
Band Face Pulls - 1x15
Band Flys - 1x15
Band Rows - 1x15
Band Curls - 1x15
Push Ups - 1x15

A1) Bench Press
45x10
95x5
135x5
185x3
225x2
255x1
285x1
300x1
320x1
335x1 - 1 board

B1) Bench Press vs 3 Chains Per Side
135x3 - add bands
185x3
225x3
255x3 - PR

C1) SSB JM Press vs Doubled Micro Mini Bands
65x8
95x8
115x8
135x8
155x8
175x8 - PR

D1) Medium Grip Pin Floor Press (pin #2) vs Quad Mini Bands
45x10
75x10
95x10
135x10 - PR

E1) Tate Press
4x10

F1) Rolling Tricep Extensions
100 total reps

G1) Single Arm Side Lying Rear Delt Raises
5x20 per arm

H1) DB Side Bends
4x20 per side