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

First day of meet prep is in the books! Jumping back in my Metal Jack shirt, and just trying to get a feel of where my bench press is currently sitting. I've got to say, that after not being in my shirt for nearly a year, I've still got some rather good strength in the shirt. I do think I need to get a new shirt, so that is already ordered so that I'll have some time to break it in and train in it some. This shirt is still just a tad loose. All I'm looking to do at this meet is to attempt to put up a PR, and just have a good meet (make smart attempts, have a good training cycle, and keep healthy). Got to say I'm pretty happy with the day as a whole!


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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) Competition Bench Press
Worked up to 305x1 raw
Added Shirt
345x3 - air boards
375x1 - barely touched
395x1
415x1
435x1

B1) Reverse Monster Mini Band Bench Press with Red Shoulder Saver
Worked up to 325x5 - PR!

C1) Rolling Tricep Extensions
3x10
Ramping weight each set

D1) Pressdowns
100 total reps
D2) Band Pull Aparts
100 total reps