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 marked the end of the final heavy weekend. I've still some some minor heavy work to take on during the week, but it has nothing to do with attempt selection or dialing things in, but rather just keeping the residuals right. Anyways, my bench press felt good and locked in, and I'm very pleased with how the progress this training cycle. It's by far be the best I've had going into a meet, especially with all the changes I've made in the past 4 months or so. Still a decent amount of accessory work, but just stuff that I know that I need to do to keep healthy and keep my strength up.
[youtube=https://www.youtube.com/watch?v=ulFGttHv6wI]
Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
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
285x1
305x1
325x1 - foam board
B1) Skull Crushers
4x10
C1) Pressdowns
100 total reps
D1) Deficit Push Ups
3 sets, max reps
E1) Band Pull Aparts
100 total reps
E2) Band Pallof Hold
3x20 sec per side