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 training was just "meh". I had a great time at the UGSS seminar, but for some reason my bench press just wasn't really clicking. I made a lot of simple mistakes that prevented me from making some good lifts that I should be capable of. The one board really owned me for the day, and I may need to give this some more attention before the meet to really work on staying tight in that weight range and ROM. Still continuing to crush the triceps and push the accessory work for now, but we shall see how this all goes in the next few weeks. I'll be figuring out my openers next weekend, so hopefully 300 goes and feels super smooth.
[youtube=https://www.youtube.com/watch?v=vEL5Y15gCH8]
Items Used in this Training Session
Sabertooth Bench Bar
Shoulder Saver
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
235x2
255x1
275x3
290x2x2
B1) 1 Board Bench Press
285x2
305x2
325x2
340x1 - missed 2nd
C1) Close Grip 1 Board Bench Press
255x5
265x5
280x5
280x6 - PR
D1) Close Grip Shoulder Saver
245x4x8
E1) High Incline DB Skull Crushers
3x15
F1) V-Bar Pressdowns
5x15; 1x30
F2) Blast Straps T's
4x15
F3) PRI Breathing Drills