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.com
Sunday'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