I’m currently in meet prep for the RPS Lexen Spring Fling in Columbus, Ohio on May 9th, 2015. I will be competing in my first multi-ply meet, going bench only at 148 pounds.

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

Sunday's bench training had me out of the shirt for the first time in three weeks, and I'll admit it was a bit of a relief. I just needed the mental break of trying to learn the shirt and just fighting to progress slowly. Floor press always carries over well for me considering my short T-Rex arms basically leave me with a full ROM bench press with no leg drive. I implemented the Fat Gripz as well to keep my wrist and elbows a little happier as well. I was happy with my lifting today as this was a good weight for me for a top end set. Believe it or not being in the shirt has actually helped me a little bit with my tricep strength and just being comfortable handling pressure in my hands. I knocked out a bit of higher volume type work since it has been lacking a bit in my shirt work and called it a day.

The next three weeks I'll be back in the shirt doing my best to get in solid reps and continue to learn it before getting on the platform.


Warm Up
Bench Press - 50's x4x12
Mini Band Face Pulls - 100 total reps
Rolling Plank - 3x20

A1) Fat Grip Floor Press vs Chains
45x5 - add 2 chains per side


B1) Close Grip Floor Press

C1) DB Bench, neutral grip

D1) Chest Supported DB Row

E1) DB Skulls
8x8 (8 sec of rest)

F1) Hammer Curls
8x8 (8 sec rest)