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 training marked the heaviest bench press training session of the training cycle, and it was a great one. Maybe I kind of pussed out by not taking a heavier attempt the way 330 moved, but I just figured it was in my best interest to shut it down and move on. The foam board work ended up being the right call I think, but I'm just very pleased with the amount of progress my bench press has made over the off season with all changes and adjustments I've had to make for the meet. My back is feeling better than ever, and I may never go back to tucking my feet on my bench press..but who knows.
Accessory work was about the same, but that will begin to drop off now moving forward at the 3 week out point. The meet is creeping up closely, but now with all my heaviest lifts out of the way, it's time to go on cruise control and ride the wave in to the weight cut.
[youtube=https://www.youtube.com/watch?v=K8iPSWMX2pY]
Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
Chains
Grenades
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
235x2
265x1
285x1
305x1
320x1
330x1
340x1 - foam board
B1) Reverse Mini Band Bench Press
285x3
305x3
325x3 - PR
C1) JM Press
125x3x10
D1) Chain Skull Crushers
3x15
E1) Pressdowns
5x15
E2) Band Pull Aparts
5x30
F1) Side Plank
3x45 sec per side