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 opted to get my back and bicep work knocked out in the garage again. With many of these sessions getting really short and quick, it's just easier to get home and crank them out before some good dinner and calling it a day. I'm now low carb to help me get my weight down for the weight cut that will start next week, so any volume that I've got at this point is to just help me burn through glycogen and help with the depletion process. Nothing overly taxing or hard.

Items Used in this Training Session
Spud Ab Strap
Swiss Angle Lat Bar
Light Band
El Gordo Fat Bar

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) Standing Cable Rows

B1) Swiss Angle Bar Lat Pulldowns

C1) DB Chest Supported Rows

D1) Band Straight Arm Lat Pulldowns

E1) Axle Bar Curls

F1) Zottoman Curls