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 got in my final day of the speed bench wave, and had some good success with improvements on my close grip work and work up sets. Some solid work put in on the weighted chins and extra back work as well. Bench press seems to be going in the direction I want, so I can't be happier at the moment.

Items Used in this Training Session
Mini Bands
T-Bar Row Attachment
Econo Blaster
Swiss Bar Attachment
Monster 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 Doubled Mini Bands
55x10
55x5 - add bands
75x3
95x3
115x3
135x3
150x3
165x6x3

B1) Close Grip Buffalo Bar Bench Press vs Doubled Mini Bands
190x3
210x6 - PR

C1) Buffalo Bar Bench Press vs Doubled Mini Bands
190x4x8

D1) Wtd Chin Ups
Up to a heavy set of 10 (+65 lbs); then a drop set

E1) T-Bar Rows
3x10

F1) Swiss Bar Standing Cable Rows
3x12-10-8
*Changing grips within the set, so 12 reps wide, 10 reps normal, 8 reps close.*

G1) Band Straight Arm Lat Pulldowns
3x20

H1) Band Face Pulls
3x30
H2) Side Plank off GHR
3x30 sec per side