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 Wednesday after getting back in town from the long weekend I figured I would be able to get back on pace with where I needed to be. And it turns out that I did something to really aggravated my low back again. I knew while I was in Minnesota that it was giving me some minor troubles on Sunday and Monday, but I didn't really think much of it. But by Wednesday, something had really ticked it off and knocked me into a terrible right side anterior pelvic tilt. I could just feel it. I'm sure the total time of 20 hours in a car over the weekend did not help my case, but I'm still unsure of what really happened. I was still able to get my training in for the day, but I immediately called my chiropractor in Indy so that I could meet up with him the next day and get things taken care of. Troublesome, that's for sure.

Training though went okay. Nothing overly exciting or special. I had to cram the training session in the way it was with work and such, so it was mainly about just getting in and getting the work done.

Items Used in this Training Session
Chains
EZ Loaders
Swiss Bar Attachment
Blast Straps
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) Buffalo Bar Speed Bench Press vs 2 Chains Per Side
55x10
55x5 - add chains
75x3
95x3
115x3
130x10x3

B1) Close Grip Buffalo Bar Bench Press vs 2 Chains Per Side
170x5
215x8

C1) Buffalo Bar Bench Press vs 2 Chains Per Side
190x12
190x10

D1) Swiss Bar Attachment Lat Pulldowns
3x10

E1) Bent Over DB Rows
3x10

F1) Blast Strap Inverted Rows
3 sets, max reps

G1) DB Pullovers
2x15
G2) Band Rear Delt Flys
2 x swole
*These are choked to the rack.*