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's bench press deload wasn't anything terribly exciting, except that I got to play around with the new red shoulder saver pad. I personally like this pad better than the black one, and I think that's because it's slightly smaller, and the mechanics just feel better on my press. A 2 board (black pad) is well over half my bench press ROM, so therefore I'm just getting a ton of lockout strength (never a bad thing). But with this newer pad, I do feel like I'm getting a better actual press and can feel my pecs still working just a little bit. I'll probably be using this moving forward from now on, except when we need a two board in training and don't feel like actually using a board.

Other than that, training went as planned and things were kept pretty light. I was still feeling like crap for some odd reason, and I'm beginning to think it's just the fatigue accumulation from all the training. I should be good to go by the time I need to deadlift. Some times just having a "free" weekend your body wants to do nothing of productive value...even training wise.

Items Used in this Training Session
Sabertooth Bench Bar
Shoulder Saver
Mini Bands

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
175x5
195x5x5

B1) Close Grip Shoulder Saver (Red) Bench Press
195x3x15 + drop set on last set

C1) Neutral Grip DB Bench Press
75's 3 sets, max reps

D1) Overhead Cable Tricep Extensions
4x25

E1) Band Pull Aparts
100 total reps

F1) V-Up Hollow Hold
3x30 sec