After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Second week of meet prep kicked off with some shirt work and heavy raw work as well. The goal here was to get back into my shirt and begin to feel things out. I really wanted to work on touching a bit more, but it was good to get some solid weight in my hands. I think I had 395-415 in me for the day, but just the way things were dragging I opted to shut it down here since it was still a PR for the day. The weather has been super cold lately, so I also feel like this might have affected how my shirt was fitting as things felt super loose compared to normal. I might have to eat up a bit more just to get the gear to fit better during some training and taper my calories later in the prep. A lot to figure out over the next couple weeks, but I'll get it all dialed in I'm sure.

Items Used in this Training Session
Sabertooth Bench Bar
EZ Loaders
Chains
Metal Jack Bench Shirt
Mini Bands
Monster Mini Bands

Warm Up
Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads
Cats/Camels - 10 each
90-90 T-Spine Rotation - 10 each side
Push Up to Downward Dog - 10
Band Dislocations - 10
Alternating Band Dislocations - 10 per arm
Band Pull Apart Super Series - 1 round
Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each

A1) Bench Press vs 3 Chains Per Side
55x10
55x5 - add chains
105x5
145x5
195x3
215x3
235x2
245x1
260x1 - PR
285x1 - add shirt
325x1
355x1 - touch
375x1 - PR

B1) Pin Floor Press vs Doubled Mini and Monster Mini Bands
Up to a hard set of 8, adding more band tension on the way up

C1) Pin JM Press vs 1 Chain Per Side
105x10
115x10
125x2x10

D1) KB Crossbody Tricep Extensions
4x10 per arm

E1) Rolling Tricep Extensions
100 total reps
E2) Side Lying Rear Delt Raises
5x20 per arm