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
Sundays' 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