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

Wednesday's training kicked off my final speed bench wave before the meet. A few things will have to change up just a tad, but I'll cover that each week as it happens. But for this particular week, things are staying just the same. I've still got some good quality back training in as well, but did a little more pre-hab work to keep the shoulders feeling good. From this day on I'm pretty much going to be slowly backing things off as I taper closer towards meet day.

Items Used in this Training Session
Sabertooth Bar
EZ Loaders
MAG Grip
Swiss Bar
Blast Straps
Mini Band
Micro 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) Speed Bench Press vs 2 Chains Per Side
55x5 - add chains

B1) Close Grip Bench Press vs 2 Chains Per Side
215x10 - PR

C1) Bench Press vs 2 Chains Per Side

D1) MAG Grip Lat Pulldowns

E1) Swiss Bar Pendlay Rows

F1) Blast Strap Inverted Rows

G1) Seated Band External Rotation

H1) Supinated Band Pull Aparts