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 let me finish up the final speed bench wave of the cycle with the Buffalo Bar. I'll be back to using the straight bar for the rest of the training cycle for my dynamic effort work. After weeks of having some struggling sets on the close grip work, I was finally able to hit a rep PR on the final week, which is a good indicator. Not much, but it's continued progress. I knocked out some really quick back work, and the got my stuff together and headed back to work for the evening. Really been training efficiently lately!

Items Used in this Training Session
Chains
EZ Loaders
Spud Ab Strap
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
85x3
105x3
125x3
145x3
165x6x3

B1) Close Grip Buffalo Bar Bench Press vs 2 Chains Per Side
205x3
240x5

C1) Buffalo Bar Bench Press vs 2 Chains Per Side
215x4x7

D1) Wtd Pull Ups
3 sets, max reps (+15 lbs)

E1) Cambered Bar Bent Over Rows
3x10

F1) Stud Strap Cable Shrugs
3x15

G1) Blast Strap Inverted Rows
3 sets, max reps

H1) Standing Band Ext Rotations
3x20