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.comWednesday also kicked off a new speed bench wave. I'm back to running with the competition bar and some doubled mini bands. I already feel much faster and that my bench press strength is definitely up. Running six weeks of Buffalo Bar speed work has already felt some good carryover. I really hammered the back training for the day because I was feel exceptionally good on this particular day. Gotta roll with the punches and take what you can some days. I won't complain about a rep PR with my close grip work either.
Items Used in this Training Session Sabertooth Bar Mini Bands Core Blaster T-Bar Row Attachment Tsunami Lat Bar MAG Grip
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 Doubled Mini Bands 55x10 55x5 - add bands 75x3 95x3 115x3 130x10x3
B1) Close Grip Bench Press vs Doubled Mini Bands 160x5 190x10 - PR
C1) Bench Press vs Doubled Mini Bands 170x2x12
D1) T-Bar Row 4x8
E1) DB Chest Supported Rows 4x10
F1) Tsunami Bar Lat Pulldowns 4x10
G1) MAG Grip Seated Cable Rows 4x10
H1) Band Reverse Pec Dec 4x20
