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 kicked off my first max effort bench day to get things rolling for my bench meet. This was strictly a raw day to get a gauge of where my raw strength was, and then begin to attack some weak areas that I think I'll need for the shirt. It looks like I'll need to hit the mid range more than anything, so I'm going to be seeing a lot of pin pressing and board work in my near future. I'll plan to get in the bench shirt next week and start progressing on that. Otherwise, a good first training session to kick things off!

Items Used in this Training Session
Sabertooth Bench Bar
Shoulder Saver
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) Floor Press
55x10
105x5
145x5
195x5
235x5
265x3
285x3
300x3 - PR
275x2x4

B1) Pin Press (#26)
295x3x5

C1) Close Grip Shoulder Saver (Black) Bench Press
235x3x10

D1) Rolling Tricep Extensions
4x10

E1) Overhead Band Tricep Extensions
100 total reps

F1) Bent Over Rear Delt Raises
4x30
F2) Standing Band Rotations
5x20 per side