After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.

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

Sunday's bench press training called for me to be out of the bench shirt and get in some good raw work. I programmed in to work against the monster mini bands, as it's been a bit since I've hit this variation, and I need to feel some crazy overload raw to force me to work on grinding out reps a bit more (something I'm terrible at). I managed to get up to 250 for a double, and the second rep was a true grinder for me. This actually tied a PR for me, but I opened a new pack of Monster Mini Bands right before training and used those - probably not the wisest idea, but compared to my older bands, their way stronger, so that's a PR in my book. I did some top end range work with the 2 board, some light tricep accessory work, and then hit the buffet with the Purdue Barbell crew. A damn good Sunday of benching, and coaching.

Items Used in this Training Session
Sabertooth Bar
Monster Mini Bands
Mace Balls
Mini Band

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 vs Doubled Monster Mini Bands
55x10
55x5 - add bands
105x5
145x5
175x5
195x3
215x3
225x3
250x2 - PR
225x4
225x3

B1) Close Grip 2 Board Bench Press
255x8
265x8 - PR
275x6 - PR

C1) Deadstop Skull Crushers (from pins)
4x10

D1) Banded Mace Ball Pressdowns
3 sets, max reps at each ball

E1) Tricep Kickbacks
3x25 per arm
E2) Band Face Pulls
3x30