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 got my back and bicep work in the garage after getting some work done during the day. I was able to keep some volume around on this day, and get some good work in. I can usually keep my back volume pushed a bit more than anything else as I go into a meet, and this is something I've really been trying to bring up, so I need to keep at it for the time being. Pretty quick day, and my body is feeling good.

Items Used in this Training Session
Econo Core Blaster
Meadows Row Handle
Spud Ab Strap
Monster Mini Band
Swiss Angle Bar
Blast Straps

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) Single Arm Lat Pulldown
4x10 per arm

B1) Single Arm Barbell Row
4x10 per arm

C1) Spud Strap Shrug/Row Combo

D1) Band Straight Arm Lat Pulldowns

E1) Swiss Angle Bar Curls

F1) Blast Strap Curls
F2) Band Pallof Hold
3x20 sec per side