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

Week four is making some good progress with an all-time PR on my floor press with chains using the axle bar. Cranking things out and trying to keep the progress moving in the right direction. I was a bit worried with warm ups and how things were feeling, but as I got going, the weight just kept seeming to fall.

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) Axle Bar Floor Press vs 2 Chains Per Side
Worked up to
290x1 - PR
265x2x1

B1) Axle Bar Incline Bench Press
Worked up to 225x8 - PR

C1) Skull Crushers
Worked up to a hard set of 10

D1) Tate Press
3x15

E1) Rolling Tricep Extensions
100 total reps
E2) Side Lying Rear Delt Raises
4x25
E3) DB Side Bends
100 total reps per side