After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

On this Monday evening, Adrian wanted to get some training in, so I jumped in with her and kind of did my own thing. The goal here was to continue to bring up specific weak points, and also just get in some extra volume. I was really trying to keep most of the work on my chest and triceps. I sprinkled in some light delt and back work to keep things balanced and just promote recovery after the main work was done. Quick and super simple.

Items Used in this Training Session
Light Band
Fat Lat Bar

Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each

A1) Deficit Push Ups vs Band
6 sets, max reps

B1) Wtd Dips
6x10

C1) Lateral Raises
6x20

D1) Fat Bar Lat Pulldowns
4x20