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 after some good benching, I got in some solid back and bicep training to keep things moving along steady. Nothing really all that exciting from this session, just more work being put in. Here shortly I'm going to start pulling back on the volume of work so that I can begin resting up. A few more weeks to go though.

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) Wide Grip Lat Pulldown
3x10

B1) DB Deadstop Rows
4x10 per arm

C1) Chest Supported Row Machine
3x8

D1) Deadlift Machine Shrugs
3x20
*We've got this cool machine that simulates a trap bar. However, it's awesome for shrugs. Terrible if you actually know how to deadlift.*

E1) Rope Straight Arm Lat Pulldowns
3x15

F1) EZ Bar Curls
6x10
*I used less than 30 seconds of rest between sets here.*

G1) Hammer Curls
2x15

H1) Seated Calf Raises
4x15

I1) KB Suitcase Carry
2 trips per side