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 I had a great upper speed session knocked out in the lovely Indiana heat. I had to really cram this session in as I was a bit short on time with some work obligations, but I managed to make it all happen. Still continuing to see progress after all the speed work, so we're on pace.

Items Used in this Training Session
Sabertooth Bar
Mini Bands
Spud Ab Strap
Swiss Bar Lat Attachment

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
55x5 - add bands

B1) Close Grip Bench Press vs Doubled Mini Bands
205x8 - PR

C1) Bench Press vs Doubled Mini Bands

D1) Wtd Pull Ups
Up to a top set of 6 (+75); then one drop set

E1) Standing Spud Strap Cable Rows

F1) Swiss Bar Lat Pulldowns
4 sets, max reps (10-20 reps)
*I used a different handle position for each set.*

G1) Seated Rear Delt Raises
G2) Seated DB Power Cleans