I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.

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

Sunday called for my heaviest bench press training day of meet prep. Overall, this was a pretty good session. My allergies really started to get to me as the weather is changing, and this is never anything new. I don't need to take medication for it, as it tends to go away within a week or two, but it just makes my head feel like a water balloon. More of a pain in the ass than anything else. As such, I didn't push things nearly as hard I would have liked, but I still hit some great lifts, and am please with how my bench press is feeling. I can't say as of yet if the wide grip pressing is paying off, but I feel like it's not be as pronounced as my close grip was last training cycle. I'll just need to analyze it after meet day, as that could change things up a bit after some rest. Anyways, now that all the heaviest work is done, it's time to round out the week with some speed and rep work, and then take openers over the weekend, and I'm done. It's the bittersweet part of prep.

[youtube=https://www.youtube.com/watch?v=C4lbFPxWYAs]

Items Used in this Training Session
Shoulder Saver
Monster Mini Band
Mini Bands

Warm Up
Band Straight Arm Lat Pulldowns - 1x15
Band Pressdowns - 1x15
Band Face Pulls - 1x15
Band Flys - 1x15
Band Rows - 1x15
Band Curls - 1x15
Push Ups - 1x15

A1) Bench Press
45x10
95x5
135x5
185x3
225x2
255x1
285x2
300x2
320x1
330x1
340x1 - 1 board
350x1 - 1 board; PR

B1) Close Grip Shoulder Saver Bench Press
135x6
185x6
225x6
255x6
275x6 - PR

C1) Single Arm Incline Band Tate Press
4x10 per arm

D1) Decline DB Skull Crushers
4x10

E1) Close Grip Push Ups
100 total reps

F1) Standing Band External Rotations
4x25

G1) Oblique Crunches off GHR
3x20 per side