After having a year away from the platform and a terrible showing at the 2018 XPC Bench Bash, I'm gearing back up for a multiply bench only competition, the APF Pressing the Pieces Together on April 27th, 2019. This meet helps bring awareness and charity donations for Autism Awareness. I'm looking to compete at 132lbs and just have a good meet back, while running my new gym, THIRST, and rehabbing my low back issues.

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

This max effort session was a great day of training! I managed to squeeze out some really good PR's and things were just feeling awesome. I'm coming in strong at the right time, which is excellent. I'll be moving to mainly shirt work for the next couple of max effort sessions, and then dialing in attempts and the shirt a bit more and riding this improvement of raw strength (which will always be my focus, and it's still important when you're in equipment). I capped training off with some higher volume accessory work, since this will begin to peel off as well. Great day of training with the team as well!

I also now have a donation link available for donations towards Autism Awareness for this meet. If you have the time, any monetary donation would be greatly appreciated towards a great cause, thanks to Eric Stone and the APF.

You can donate HERE.


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Items Used in this Training Session

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) 1 Board Press vs 2 Chains Per Side
Worked up to..
285x1
305x1 - PR
315x1 - PR
285x1

B1) Reverse Mini Band Bench Press
295x5 -PR

C1) SSB JM Press
4x8

D1) Incline Tate Press
3x15

E1) Mace Ball Pressdowns
4x40
E2) Seated Bent Over Rear Delt Raises
5x20