I’m currently in meet prep for the 2016 APF Equipped Nationals, in Orlando, Florida on May 28th, 2016. I will be competing at 132 pounds, raw with knee wraps. The big picture is to prep for this meet, and obtain a top three placing to qualify for WPC Worlds in November.

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

Monday was another day in the rec getting in some extra work. A very solid, good, quick, pump session. It felt good to sling some weight around but get some good contractions as well.

I experimented with adding some hydrolyzed whey protein into my intraworkout shake, and I loved it. I felt that my energy was better, pumps were insane despite being low carb, and my recovery felt even better. Certainly something that I'm going to keep implementing.

For reference, my intraworkout shake on Monday's and Wednesday's are as follows:

  • 1.2 liters of water
  • 1/2 serving of NutraBio POST (2.2g leucine, 5g total BCAA, creatine, beta-alanine, and other aminos)
  • 1 serving of NutraBio Extreme Nitric Stack (1g leucine, glutamine, taurine, NO enhancers)
  • 3g citrulline malate
  • 8g protein from hydrolyzed whey

This probably explains why I recover so well and can really push my volume. If you have the ability to add any intraworkout nutrition and currently aren't using any, I highly suggest you give it a go. I think you'll find your training sessions are dramatically better and you won't be nearly as sore the next day.

Items Used in this Training Session

A1) Incline DB Bench Press
6x20

B1) DB Rows
2x20 per arm
1x25 per arm

C1) Face Pulls
6x30

D1) Hammer Curls
3x20
D2) Incline DB Flys
3x25

E1) Dip Machine
3x20