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
Deload week...boring and bland. Hence whey all the sessions are here in one post. I also chalked up a video of my thoughts of the meet prep cycle, so you can give that a watch/listen if you're so inclined. Really nothing too exciting to discuss at this point. My body feels pretty good, just a matter of playing the waiting game and sucking some weight off...how fun. If you want to keep up with how I do, I'll be posting things over on my social media pages throughout the day as I have time.
[youtube=https://www.youtube.com/watch?v=pYzX0DKfzxU]
10.30.16 - Lower Deload
A1) Squat
295x5x1
B1) Sumo Deadlift
295x5x1
C1) Reverse Hyper
4x25
D1) Reverse Sled Drag
3 trips, down and back
E1) Hanging Leg Raises
3x15
11.1.16 - Upper Deload
A1) Bench Press
225x5x1
B1) DB Bench Press
100 total reps (only used 60lb DB's)
C1) Lat Pulldowns
3x20
D1) Seated Cable Rows
3x15
E1) Pressdowns
100 total reps
E2) Face Pulls
100 total reps
F1) Dips
2 sets, near max reps
F2) DB Curls
2 sets of a lot
11.4.16 - Extra
30 min walk