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

Third week of meet prep kicked off, and running in my new Metal Jack Bench Shirt. Nothing crazy this training session, just making some modifications to the shirt, realizing that having a smaller shirt is definitely going to be a good thing numbers wise, but learning is going to be much more difficult since there is less room for error. Right now, my game plan will be to open light in my older shirt just to get on the board, and then I'll slap this new shirt on and go from there. We're probably looking at mid 400's for me to be able to tough in this shirt at the meet. With due time, I think it will drop as the shirt breaks in.


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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) Bench Press
Worked up to
275x3
280x2x3
305x1
Add Shirt
345x1
375x2
395x3x2 - all air boards

B1) Zig Zag Bar Reverse Mini Band JM Press
Worked up to 175x8

C1) Incline Cross Body Tricep Extensions
4x10

D1) Push Ups vs Band
4x15

E1) Band Pressdowns
50, 40, 30, 20, 10
E2) Chest Supported Rear Delt Raises
3x20
E3) Chest Supported External Rotations
3x20