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 was a great week in the bench shirt! Hitting a good PR to a one board with a lot of confidence and feeling like I'm in a good spot. I really wanted to take 500 or so, but I felt like this was a good place to shut it down for the day...much more to lose than gain. Accessory work went pretty well, and just focused on getting a lot of blood moving once I got past my supplemental movement. A solid Saturday with the team.

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
Worked up to
340x1
385x1 - add shirt
415x1
445x1
465x1
485x1 - PR

B1) Bench Press with Black Shoulder Saver
Worked up to 325x5 - PR

C1) Skull Crushers vs Doubled Micro Mini Bands
Worked up to a good set of 10

D1) Seated Dip Machine
3x15

E1) Band Pressdowns
100 total reps
E2) Band Pull Aparts
Not even sure, probably about 150-200 reps