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.comSundays' bench press training was set up to have me take some lighter weights and not push nearly as hard. Even though it is indeed the peaking aspect of the program, the main goal for the day was to get moderately heavy weights in my hands, but not strain too much. I knew that I would be taking my heaviest squat, and four days later taking my heaviest deadlift, so giving my bench press the back seat for a week is for the best. Things still felt good and locked in (except for the focus on my camera...doh!), so it was a solid training session. Time is closing in.
[youtube=https://www.youtube.com/watch?v=AEx5E91GCP4]
Items Used in this Training Session Sabertooth Bench Bar Mini Bands Shoulder Saver
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 195x5 235x5 255x5 275x3x5
B1) Shoulder Saver (Red) Bench Press 285x3 305x3 315x3 325x3 - PR
C1) EZ Bar Skull Crushers 3x10
D1) Incline Tate Press 3x15
E1) Pressdowns 100 total reps E2) Band Pull Aparts 200 total reps
F1) Side Plank 3x30 sec per side
