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

Sunday's max effort bench press day was a great one. We had a huge crew of people over, and everyone was hitting some pretty good numbers. I on the other hand, decided to have the grind of my life with 260 against the chains. It was a PR, but it was probably one of the ugliest bench press reps I've had in my training career. My feet were everywhere, elbows flared hard, and my arch just fell apart after the first rep. So if that's a sign of anything that can possible come one I fix all this little shit, I think I can expect some good things.

The rest of the training session went really well though. Lots of tricep work like usual, and some extra shoulder work this go around.

As I mentioned in the previous log, there isn't going to be any nutrition updates or pics this go around as my birthday pizza were to surely skew all my stats and pictures, so next week I'll have these up to see how I'm doing. I definitely feel a bit more full, not nearly as hungry, and my sleep is about perfect in terms of quality, so that's all good signs. And hey, I'm hitting PR's (ugly or not).

[youtube=https://www.youtube.com/watch?v=q-Kih4UgpFM]

Items Used in this Training Session
EZ Loaders
Chains
Shoulder Saver
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 vs 2 Chains/Side
50x10
50x5 - add chains
100x5
140x3
190x3
220x3
240x3
260x3 - PR
240x2x3
240x2

B1) Close Grip Incline Bench Press
200x3x8

C1) Rolling Tricep Extensions
4x10

D1) Close Grip Shoulder Saver Bench Press
140 x 3 sets, max reps

E1) Band Pressdowns
200 total reps

F1) DB Overhead Press
3x30
F2) Band Face Pulls
3x30

G1) Cable Side Bends
4x20 per side