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 morning I got up early to go and train at Elitefts with Steve, Ted, Bryan, Dave, my training partners,  and a few other guests. My plan was to take my heaviest bench press in the shirt - aka go for a PR. While I would have loved to take a stab at 500, I knew that it wasn't the place or time. I got to 475 and felt incredibly confident with it so shut it down and I'm going to save the rest for meet day. It was an awesome training day and trip filled with a plethora of laughs and food. I really appreciate all the help I got form Steve and Ted with my shirt. I took away some good things that I'm going to be able to use on the platform to get this 500+ bench.

My training partner Alex also made a really bad ass video of our trip.


Items Used in this Training Session
Texas Power Bar
Metal Jack Bench Shirt 

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
365x1 - add shirt
475x1 - PR

B1) DB Skull Crushers

C1) Wtd Dips
4x12; with two drop sets on the last set

D1) Overhead Cable Tricep Extensions
D2) Reverse Pec Dec