Max Effort Upper: Birthday Bench Press PR's

While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.

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

Sunday's training was a raw week for the bench press. I've got one more session in the shirt next week, so I just needed a week to be out of the shirt and continue to attack some raw week areas. I managed to get up to a very solid single with 400 on the reverse bands, which is a good segway to me handling mid 400's next week. I kept working on my triceps and weak points, and pretty much had a wrap to the day.

Sunday was also my birthday, so after training I went to church with Adrian and then off to her family's place for lunch, per usual. We then just had a really laid back afternoon watching movies and goofing off, before going out to dinner with my family at Red Lobster. This was my final day of having freedom on food, as I'll begin to dial my weight back to begin my weight cut really hard for the next month. Last year was definitely a wonderful year, and I hope the next one is just as good, if not better.

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) Reverse Average Band Bench Press 55x10 105x5 145x5 195x5 235x5 - add bands 285x5 325x3 345x3 365x3 375x3 - PR 385x1 400x1 - PR

B1) Reverse Average Band 2 Board Bench Press 325x5 355x5 375x5 - PR

C1) EZ Bar Skull Crushers 3x10

D1) Incline Tate Press 4x10

E1) Band Tricep Kickbacks 100 total reps E2) Band Y Raises 100 total reps