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

Saturday I kicked off week two of meet prep with a good early morning training session. The lovely girlfriend had an afternoon graduation ceremony and I wanted to spend the afternoon with her and her family, so we got up early to knock stuff out. Some really good progress with my SSB work, and I managed to get up to my rep count limit again of 10 reps with no pain and some good movement. I know what my rep PR is for this movement, so we'll keep taking things day by day. Very pleased to see the progress that I am thus far.

Items Used in this Training Session
SS Yoke Bar
Monster Mini Band

Warm Up
PRI Breathing Work - 5 min
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15

A1) SSB Squats
65x10
115x5
155x5
205x5
245x3
280x3
315x10

B1) SSB Pause Squat
230x5x10

C1) Single Leg RDL (loaded bilaterally)
3x10 per leg

D1) Wtd GHR (Elevated)
3x10

E1) Band Marching
3 x 90 sec
E2) Wtd Straight Leg Sit Ups
4x10