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.comWell with my week being off to a rough start with my credit card issues, my dad's vehicle, and some other minor things, I was able to get in some bench work on Thursday. I'm still on pace for all the things I need and want to get done, so that's a good thing. I'm making progress and feeling good across the board, which at this point is half the battle when I'm getting this close to meet day.
Items Used in this Training Session Sabertooth Bar Mini Bands Micro Mini Band Swiss Bar Lat Attachment Blast Straps
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 85x3 105x3 125x3 145x3 165x6x3
B1) Close Grip Bench Press vs Doubled Mini Bands 190x3 215x6 - PR
C1) Bench Press vs Doubled Mini Bands 195x4x8
D1) Pull Ups vs Band 15, 13, 12
E1) DB Rows 3x10 per arm
F1) Swiss Bar Lat Pulldowns 3x12 *I used the closest handle position for each set.*
G1) Blast Strap Inverted Rows 3x10 G2) Blast Strap I, Y, T, W 3x3 each
