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

After some good benching on Sunday, it was time Monday to get in some extra accessory work for the back and biceps. Considering I'm going to be getting the the shirt more frequently, it's going to be important that I try to keep my elbows and back health and strong as I make this push over the twelve weeks. Really nothing too different than that I've been doing under the conjugate monster, just some of the back and bicep work will be a bit more specific to helping me bench more, versus just trying to put on good muscle size. A good smooth day of training.


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) Lat Pulldowns
3x12

B1) Low Row Machine
4x8

C1) Chest Supported Rows, Elbows High
5x10

D1) Straight Arm Lat Pulldowns
3x15

E1) Chin Ups
3 sets, max reps

F1) Snatch Grip Bent Shrugs
3x15
*I'll have a video of these up here soon.*

G1) Cable Curls
4x12

H1) DB Curls
3x8
H2) Hammer Curls
3x6

I1) Seated Calf Raises
4x12