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 some speed bench work, and it really wasn't anything special to write home about. I'm really struggling to make some progress on my close grip work against the chains for some reason. Hopefully I can end the speed wave on a good note with a PR of some sort, but it not, not worries. Just some rather higher volume back work since I kept things a little lighter on Monday. One more week of the wave, and then we go into some peaking here soon.

Items Used in this Training Session
EZ Loaders
Average Bands
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
55x5 - add chains

B1) Close Grip Buffalo Bar Bench Press vs 2 Chains Per Side

C1) Buffalo Bar Bench Press vs 2 Chains Per Side

D1) Wtd Wide Grip Pull Ups
3x10 (+55 lbs)

E1) Cambered Bar Reverse Band Rows
*These are done lying in the bench press position.*

F1) Blast Strap Inverted Rows
3 sets, max reps

G1) Band Straight Arm Lat Pulldowns

H1) Band Face Pulls
H2) Side Bends off GHR
3x15 per side