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

This particular max effort session was set up to help me figure out my attempts for the meet. I also wanted practice getting in my old shirt, then having to take it off, and put my new one on in approximately under the time it would take for me at a meet. Needless to say things have felt rather successful with it, and it wasn't as bad as I was expecting it to be. I'm kind of low balling numbers right now, just because I know this meet prep has been all over the place. Biggest thing I want to do is get in the meet easily with my opener, and then give myself a shot at going for a PR.

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) Bench Press
Worked up to..
305x1 raw
325x1 - 1 board
340x1 - 2 board
375x1 - add old shirt, air board
415x1 - touch
460x1 - add new shirt, 1 board
485x1 - 2 board

B1) Wtd Dips
4x10

C1) DB Skull Crushers
4x10

D1) Seated Dip Machine
3x15

E1) Rolling Tricep Extensions
100 total reps
E2) Band Pull Aparts in Bench Press Position
100 total reps