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

Friday's upper body pump session was a bit on the conservative side. I knew I had a loong day of work ahead, along with the fact that I was preparing to take my heaviest bench press of the training cycle in the coming days. So I did just enough to get some good stimulation and keep working hard, but leave a little in the tank so that I would feel fresh come Sunday when I need to take a heavy bench press in the shirt. Another week is come and gone, and we're closing in on the home stretch.

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) Low Face Pull

B1) Leaning Lateral Raise
3x12 per arm

C1) Cable Front Raises

D1) Hex Press
*These are where you press the DB's together using a neutral grip.*

E1) Incline Press Machine

F1) Dips
3 sets, max reps
F2) Deficit Push Ups
3 sets, max reps

G1) Single Arm Pressdowns
5x10 per arm