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.comMonday I got in a bit more volume than I normally would, since my deload weekend had my intensity super low. I was feeling good enough to push things bit, but I made some smart selections in what I was doing, and trying to pick things with really good transfer for my bench press. Starting next week, this day will definitely take a hit with how heavy many of the lifts will be getting. However, I limited myself to 45 minutes and still got done with time to spare, so I guess that's a good thing. My body is feeling really good though, so I'm very pleased about that.
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 4x20
B1) Leaning Lateral Raises 4x12 per arm
C1) Overhead Press Machine 3x15
D1) Slight Incline Pronated DB Flys 5x20
E1) Decline Press Machine 3x12
F1) Tricep Extension Machine 3x20
G1) Dips 2 sets, max reps
