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

Well 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
55x5 - add bands

B1) Close Grip Bench Press vs Doubled Mini Bands
215x6 - PR

C1) Bench Press vs Doubled Mini Bands

D1) Pull Ups vs Band
15, 13, 12

E1) DB Rows
3x10 per arm

F1) Swiss Bar Lat Pulldowns
*I used the closest handle position for each set.*

G1) Blast Strap Inverted Rows
G2) Blast Strap I, Y, T, W
3x3 each