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.

Items Used in this Training Session
Sabertooth Bench Bar
Average Bands
Mini Band
Micro 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) 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