After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.

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

Now that I've got a meet picked out to do, it's time to start gearing things that direction. For this particular max effort work I wanted to work up to a good single raw and get an idea of where I stand. While this wasn't what I was wanting, it wasn't bad. Bill told me after my PT appointment that I would like feel my bench press drop off for a couple weeks due to some of the intraabdominal pressure changes and adjustments, and that's pretty much what it felt like. I do think I could have hit 315 if I had wanted to put it on the bar, but my goal was just to get a good working single in and shut it down there. The following week I want to get a good single done in my shirt to see where that is.

My wife also kicked off her meet prep for her first powerlifting meet this particular Saturday as well, so I'm excited about that. I've always told her I'll never make her compete or do a meet, and that she will have to approach me and ask me for help when she's ready.

I've seen too many good relationships become damaged and ruined because of powerlifting, and I've even made that mistake myself. I've got an amazing woman in my life, and as much as I love competing and powerlifting, she will always get my full devotion. I'm excited to see how she does and likes it in April!

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) Competition Bench Press
Worked up to 305x1
275x2x2 - paused

B1) 1 Board Press vs 2 Chains Per Side
Worked up to 255x3

C1) Close Grip Bench Press with Red Shoulder Saver
215x3x10

D1) Wtd Close Grip Push Ups vs Band
3 sets, max reps

E1) Pressdowns
100 total reps
E2) Ring Face Pulls
100 total reps