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 I got in my bodybuilding based work in the garage. After the long day I had, I just opted to come home and get some kind of work in. My back was feeling much better, and I think I'll be good to squat and train as I had planned for the session on Saturday. A pretty straight forward training session though. Using the cambered bench bar quite a bit since it doesn't get a whole lot of love currently. Great piece of equipment if you can still find one (unfortunately we quit carrying them).


Items Used in this Training Session
Mini Band

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) Lateral Raises
4x10
A2) DB Front Raises
4x10

B1) Bent Over Rear Delt Raises
4x15

C1) Cambered Bar Bradford Press
3x7

D1) Slight Incline DB Bench Press
4x12; then two drop sets on the last set

E1) Cambered Bar Bench Press
3x10; then one drop set on the last set
*I didn't touch. I kept the weight about one inch away from my chest.*

F1) Prone DB Flys
3x20

G1) JM Press
2x50
*I only used the bar here, and my triceps were smoked.*
G2) Band Tricep Kickbacks
2 sets, max reps