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 was a raw day of training, and with some raw good progress. I ended up missing my third rep on my 1 board work, but it was still a PR, I just got a little greedy. Triceps and top end strength is definitely seeing some progress across the board, so excellent signs. A few more weeks of raw work, and we'll get back in the shirt again. Good day of training with the crew.

Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
SS Yoke Bar

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) 1 Board Bench Press vs Doubled Mini Bands
55x10
55x5 - add bands
105x5
145x5
195x5
235x3 - add board
265x3
280x2 - missed third rep - PR still
255x4
265x4 - PR

B1) Medium Grip Pin Press (#26) vs Doubled Mini Bands
255x4
245x2x5

C1) SSB JM Press
175x3x10

D1) V-Bar Pressdowns
3x12

E1) DB Skull Crushers
100 total reps

F1) Band Face Pulls
3x30
F2) DB Side Bends
3x20 per side