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

Week six was a great raw max effort bench session. Hitting a pretty good PR with some left in the tank, some hard pin presses, and then crushing the triceps. Can't complain about the way things are feeling right now!

I also now have a donation link available for donations towards Autism Awareness for this meet. If you have the time, any monetary donation would be greatly appreciated towards a great cause, thanks to Eric Stone and the APF.

You can donate HERE.


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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) Buffalo Bar Bench Press vs Doubled Mini Bands
Worked up to
265x1
275x1 - PR
245x2x1

B1) Pin Press (#26) Med Grip vs Doubled Mini Bands
Worked up to 245x8 - PR

C1) Rolling Tricep Extensions
4x10

D1) Dips
3x33

E1) Overhead Band Tricep Extensions
4x25
E2) Seated Bent Over Rear Delt Raises
4x30