I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSunday's training was a bit different in terms of programming. I opted to give my body a break from the straight bar and work on some weaknesses with my max effort movement. I still worked up to a pretty decently hard single, but the main goal was to leave a bit in the tank. I knew that having my heaviest squat and deadlift sessions in the same week, that this wasn't a good week to push my bench press. After the main movement, I just cranked some volume and rounded things out. It was good to have that break, but obviously get some solid work in as well. Next week I'll take my heaviest bench press and see how things are going and feeling.
[youtube=https://www.youtube.com/watch?v=FZoBXGC-Osg]
Items Used in this Training Session Micro Mini Bands Light Band Mini Bands
Warm Up Band Straight Arm Lat Pulldowns - 1x15 Band Pressdowns - 1x15 Band Face Pulls - 1x15 Band Flys - 1x15 Band Rows - 1x15 Band Curls - 1x15 Push Ups - 1x15
A1) Buffalo Bar Bench Press vs Doubled Micro Mini Bands 55x10 55x5 - add micro mini bands 105x5 145x3 195x3 235x3 255x3 275x1 290x1 - PR
B1) Skull Crushers 65x8 85x8 105x8 115x8
C1) Tate Press 3x10
D1) Close Grip Push Ups vs Band 3x15
E1) Band Pressdowns 300 total reps
F1) Bent Over Rear Delt Raises 4x25
G1) Oblique Rotations off GHR 3x20 per side
