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 rounded out a pretty decent bench press day. Weights are slowly increasing, and I'm starting to finally get some weights in my hands again. I though everything felt really good and locked in, which was really nice to know this far out. I've programmed in some board work every other week to help work on my top end strength and to continue to hammer my triceps. I looked back at my most successful bench pressing training cycles, and they've always incorporated board work. I'm not sure why I got away from that over the past meet, but I figured this would be a good thing to bring back. Being able to handle near 3rd attempt weights this far out should help get me locked in and adjusted while also providing a different stimulus to my triceps. Indicators are looking good, but it's still way to early to tell how everything will stack up.

A good amount of the Purdue Barbell team came down as well to get in some of their heaviest training of their own meet prep in. Lots of guys hitting PR's and locked in for meet day. I think we should see a lot of PR's fall come meet day the way everyone is looking.

On a side note, we had to let a training partner go, so for those that read my log, I figured I would give some easy advice in case you ever opt to join a training crew. While each training crew can be a bit different, these are some simple things that might help you out:

  • Show up on time
  • Come prepared (with your gear and a training plan!)
  • Observe and take note of what more experienced lifters are doing/saying/implementing
  • ASK QUESTIONS
  • Spot, load, coach, and try to learn one thing every day that you can implement
  • Training partners that are preparing for a meet get priority 99% of the time
  • Clean up your shit
  • Keep the ego at home
  • Be honest with your training partners
  • Just be yourself, and have fun!

These seem like simple tasks, but you'd be surprised at the number of people I've had come through the garage that can't do one or more of these things. I personally don't ask for much, and strength is NEVER a factor. I don't care if a dude walks in and can only bench 135. As a coach and training partner, I'll get that to improve if they are coachable. But if someone comes in with a 500 pound bench press and won't listen or help the group get better, you'll see the door very quickly. Negativity is contagious, and I shut that down REALLY quick. I'm all for shit talking, and getting people to put more weight on the bar, but only if technique is sufficient. Something I always stress is that anyone that lifts under me (in terms of mentoring) is a direct reflection of me. That can be hard to handle for some, as I not only care about getting someone stronger, but also keeping them healthy and teaching them things they can take anywhere.

So there you have it. Some lifting and some food for thought.

[youtube=https://www.youtube.com/watch?v=hrQx26MbTFc]

Items Used in this Training Session
Sabertooth Bench Bar
Mini Band
Light Band
Blast Straps

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
225x2
255x4
270x2x3

B1) 2 Board Bench Press
285x5
305x5
325x5 - PR

C1) Close Grip 2 Board Bench Press
255x2x8
255x10 - PR

D1) Tate Press
3x10

E1) Skull Crushers
3x12

F1) Slight Incline DB Skull Crushers
5x20
F2) Band Pull Aparts
3x30
F3) Blast Strap Fall Outs
3x20