After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.

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

Sunday's training was another brutally hot one with an insane amount of humidity, but it got done. I finally put together a really good bench session after a few weeks of not having the best days. I was a bit worried about how I would feel after the heavy squats I took on Saturday, but it didn't really seem to affect me much. This movement has a pretty good carryover for me as it's always very tough to stay tight and continue to lock the weight out with how much tricep emphasis there is. My backdown work went even better, and I just called it at two sets for the day. Lots of tricep work for accessory work, and the dreaded 300 total reps on band pull aparts. I'll have another nutrition update next week, and hopefully things are still looking good. I've had multiple people say that I look much bigger and leaner (not sure about that one thought), so I guess we'll see. Body is feeling really good at this point so I'm happy about that. I've also verbally committed to World's, so I'll be sending in my registration form probably within the next month.

[youtube=https://www.youtube.com/watch?v=5b3-8szrCeE]

Items Used in this Training Session
Swiss Bar
Mini Bands
Micro Mini Band

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) Swiss Bar Bench Press vs Doubled Mini Bands
45x10
45x5 - add bands
95x3
135x3
165x3
185x3
205x3
230x3 - PR
235x3 - PR
215x2x4

B1) Close Grip Swiss Bar Bench Press
205x3x10

C1) EZ Bar Skull Crushers
3x8

D1) Decline Rolling Tricep Extensions
4x10

E1) Band Overhead Tricep Extensions
4x40
E2) Band Pull Aparts
300 total reps

F1) Oblique Crunches off GHR
3x20 per side