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 we got in some bench pressing, and really nothing all that exciting. I'm still starting light and building up into some weights that I think will be good come meet day, but I wanted to start specifically light with my bench press. I'm still not entirely sure on if I want to do this meet with my feet flat or tucked. I know that all off season I committed to bench flat, and my back REALLY thanks me for that. Matter of fact my back has never felt better. But, I can begin to see how much my arch really helped me hit my biggest benches to date. I can also see how I've got a glaring weakness about 3-4 inches off the chest, where I am beginning to lose speed and the increased time under tension is taking it's toll. So I'll just have to give it a few weeks and see. Right now, the weights are light enough for me, that it's probably a good thing I stay flat to build that up, but if I begin to have troubles I may jump back to my roots on meet day, especially if it means I've got to hit some numbers to win.

Anyways, all things seem to be good on the home front, and no PR's for the day. I was just one rep shy of getting my rep PR on floor press, but decided to just cut it at 4 reps, and try to come back and get it 2 weeks. I feel confident that in that time I can get enough tricep work in and momentum that I'll get the reps I need. Otherwise, the Purdue Barbell crew was back down and everyone is looking really good and locked in for their meet. Definitely excited to see how they do in a few weeks.

[youtube=https://www.youtube.com/watch?v=CE6kjWBaLpQ]

Items Used in this Training Session
Sabertooth Bench Bar
Mini Band
Light Band

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
225x2
245x2x4
260x2x3

B1) Floor Press
145x5
195x5
235x5
255x5
280x4 - rep shy of a PR

C1) Close Grip Floor Press
215x3x10

D1) Skull Crushers
3x10

E1) Rolling Tricep Extensions
3x15

F1) Band Pressdowns
100 total reps
F2) Band Pull Aparts
100 total reps
F3) Suitcase Hold
3x30 sec per side