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 session rounded out week 5, which ended up being a strong week back after the minor low back issues. I'm still trying to put all the pieces together, but I think I'm on to getting things all putting it into place. Quite a bit of volume for this training session, and I'll probably have a few more weeks of the higher volume approach. Then we'll begin to pull the volume so that I can peak right for the meet. But I definitely think this volume is paying off.

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) Cable Rear Delt Flys
*These were done rest/pause with about 20 seconds of rest between sets. The goal was to keep dropping weight, and increasing the reps.*

B1) Six Way Shoulders

C1) Seated DB Power Cleans

D1) Neutral Grip Chest Press Machine
Worked up to a top set of 8; then one drop set

E1) Incline DB Bench Press

F1) Pec Fly Machine
3x20; then one drop set on the last set

G1) Dips
2 sets, max reps

H1) Rope Pressdowns

I1) Overhead Cable Tricep Extensions