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

Monday's extra upper body work was SUPER quick. I ended up rolling into the rec center a bit later than I would have liked and only had about 40 minutes between arriving and working with a client, so that left me with about 20 minutes to knock out whatever work I could. I actually enjoyed having the pressure of time on my back, as it forced me to move very quickly, implement supersets, and just work.

It always blows my mind how long some people can spend in the gym training 1-2 body parts when they train alone. I will admit that my main powerlifting days can drag on, especially on the weekends. But when you have half a dozen guys using one mono or one bench, that will happen. But in a commercialized setting training solo, your sessions should move pretty quick (especially if you're doing gym bro things...not powerlifting training). I consistently get asked how I can get in such a quick session and see progress, but really it's because I don't goof off, have social hour, and just put my head down and focus on the task at hand. So for those looking to implement "mini sessions" or training solo using body part splits, by all means get the rest you need, but move swiftly and keep your training intensity high. It drives me nuts when I see the same dude on the bench press for the duration of my whole mini session. Training density is highly overlooked, and if you can increase that density, you'll also not only be jacked as hell, but have more time for all the other fun stuff life has to offer.

Items Used in this Training Session

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) Face Pulls
5x20
A2) Lateral Raises
5x12

B1) Slight Incline Prone DB Flys
4x20
B2) Feet Elevated Push Ups
4 sets, near max reps

C1) Dips
3 sets, near max reps

D1) Overhead Cable Tricep Extensions
2x15
D2) Rope Pressdowns
2x15