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

Well after a super crappy Tuesday, I wasn't able to get in any training at all. I got up in the morning to go get some weights off someone that lived about 90 minutes away. When I went to go withdraw some cash from the ATM, I discovered that my checking account had somehow been hacked into as I had next to no money. So I was forced to cancel my card on my trip on the way there. Then once I realized I had fraudulent transactions, my dad's truck (which I took to go pick up the weights) blew an anti-freeze hose, which went everywhere and ended up having to have me call AAA. I still ended up making it over to get the weights, but I got no training in. And I was late for work later in the evening. So needless to say my Fourth really sucked. But I guess that's the way life can go sometimes.

So I just ended up pushing all my training back a day, and things still worked out well. Just some more speed work for squats and pulls and that's really it. I even kept the accessory work down to a rather low level for now. I'll start building things back up hard once the meet is over.

Items Used in this Training Session
Cambered Squat Bar
Box Squat Box
Short Light Bands
Texas Deadlift Bar
Mini Bands

Warm Up
PRI Breathing Work - 5 min
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15

A1) Cambered Bar Speed Box Squats vs Short Light Bands
65x10
65x5 - add bands
115x3
135x2
155x2
185x2
205x2
225x8x2

B1) Sumo Speed Deadlift vs Quad Mini Bands
135x5
135x5 - add bands
185x3
225x2
255x1
275x9x1

C1) Goblet Step Ups
3x10 per leg

D1) DB Stiff Leg Deadlifts
3x20

E1) Plate Slide Plank
3x10 per side