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

Sunday marked my first day in the shirt for meet prep, and I was up super early to get this training session in. Basically the goal was to get some really good overload and continue to hammer my lockout. I got up to this 505, which is about what I'm looking to hit come meet day, and I felt it moved rather well. I still need to clean up some things (staying tight, pulling the bar apart, and just overall learning how I want my shirt), but it's a major win and 40 pounds more than I've ever held. I backed the weight down and worked on touching, and then hit my accessory work and was out. A great sign of things to come.

Items Used in this Training Session
Sabertooth Bench Bar
Shoulder Saver
EZ Loaders
Chains
Metal Jack Bench Shirt
Swiss Bar
Swiss Angle Cable Attachment
Grenades

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) Bench Press
55x10
105x5
145x5
195x5
235x5
265x3 - add 2 board
295x3
325x3
345x3
360x1 - PR
375x1 - add Shoulder Saver and Bench Shirt
415x1
445x1
475x1
505x1 - PR
*Took off the shoulder saver and added 2 chains per side*
345x2x2 - touched on the last rep

B1) Swiss Bar Skull Crushers
3x8-10

C1) Swiss Angle Attachment Cable Tricep Extensions
3x15

D1) Band Pressdowns with Grenades
100 total reps
D2) Band Pull Aparts
4 sets, max reps

E1) Russian Twists
3x25 per side