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

Finishing up week 7 felt good with a nice and solid upper body pump. I kind of held back on some of the weights I used and just wanted to make sure I was getting some good contractions. I know that I will be in the shirt on Sunday, so I need to maximize that training session, and needed to keep things fresh. I'm really happy with where I'm at currently, and hoping that week 8 kicks some ass.

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) Reverse Pec Dec

B1) Seated Lateral Raise

C1) Bradford Press
C2) Spider Crawls
3x4 rounds (up and down)

D1) Chest Press Machine
Up to a top set of 8; then two drop sets on the last set

E1) Incline Press Machine

F1) DB Bench Press

G1) Incline Prone DB Flys

H1) Dual Handle Cable Pressdowns
*Three sets pronated, three sets supinated.*

I1) Dip Machine