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 max effort bench press training went rather well. I was hoping for a bit more on my max effort supplemental movement, but I still managed to PR from what I did during the off season by a bit. I really think the issues were more technical than physical, so I just need to keep dialing in my technique and hammering that home. Next week I should begin to really get close to some opener weights and see how those are feeling so I can begin to plan my attempt process. I would like to open about the same as I did at APF Nationals, but just make some smarter jumps on meet day, and hopefully just put everything together a bit more. I feel every bit stronger now than I did then, so the openers should still be fairly easy like their were on meet day.

The Purdue guys made their final visit before their meet, and everyone is still continuing to look good. I'm going to have my hands full at this meet, with one training partner competing, and nearly a dozen Purdue lifters. I'm really looking forward to it.

[youtube=https://www.youtube.com/watch?v=lZ34ceZFdFU]

Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
Swiss Angle Bar

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
245x1
265x3
280x2x2

B1) Reverse Mini Band Bench Press
285x3
305x3
320x3 - PR
325x2

C1) Reverse Mini Band Close Grip Bench Press
245x6
255x6
265x6
280x6 - PR

D1) Swiss Angle Bar JM Press
125x10
130x10
135x10

E1) Incline Tate Press
4x10

F1) Cross Body Tricep Extensions
5x20
F2) Rear Delt Raises
3x20
F3) 1/2 TGU Hold
3x30 sec