After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Sunday's training session wasn't bad. I was kind of hoping for some pretty good things on floor press, and while things weren't bad, I was hoping for a bit more. We were actually quite a few people short on Sunday, which made the tempo and things move much faster. A bit different after having all the help and bodies for the past few weeks.

I still managed to hit 300x2 on my floor press, which is technically a PR, but man I did not feel the best about it. I guess that's just part of max effort work. I feel like I say this every week, but I just have to be patient with my bench press for a little bit. I had a really good long streak of putting pounds on that lift, and I think it's just come to a point where I'm going t have to not only get smarter with my training, but more patient. I'm approaching a top 25 all-time bench press so shit is going to get difficult. Just gotta keep plugging away at it. This is at least a step in the right direction.

[youtube=https://www.youtube.com/watch?v=hQMzA2349gE]

Items Used in this Training Session
Sabertooth Bench Bar
Mini 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) Floor Press
55x10
105x5
145x5
195x3
235x3
265x3
285x3
300x2 - PR
265x4
265x3

B1) Close Grip Floor Press
215x3x8

C1) Tate Press
4x10

D1) Decline DB Skull Crushers
4x10

E1) Rolling Tricep Extensions
100 total reps

F1) Seated Rear Delt Raises
3x20
F2) Lying DB Int/Ext Rotations
3x20

G1) Standing Band Rotations
4x25 per side