While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.

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

Monday I logged in some more back training after some heavy shirt work. Nothing really wild in terms of intensity techniques or anything, just some solid contractions and training. The back pump was real, and here's a good video on how I did my cable lat pullovers. Definitely a unique option to fry the lats, but also a good teaching tool.

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) Meadows Row
3x8 per arm; then 2 drop sets per arm on the last set

B1) Dead Stop DB Rows
4x10 per arm

C1) Lat Pulldowns

D1) Chest Supporter Row Machine, Elbows High

E1) Cable Lat Pullovers

F1) DB Shrugs

G1) Cable Curls

H1) Seated Hammer Curls

I1) Seated Calf Raises