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's training after being at Elitefts was a raw session with the floor press. I managed to hit a nice 10 pound PR, and it was an all out grind on that third rep. To see that I'm still making some raw progress going into the meet is excellent. I'm over half way, and I'm trying to pull out all my tricks to keep hammering away at my bench. This was a super early day of training at 7am again so that I could spend the day with Adrian. Well worth it.

Items Used in this Training Session
Sabertooth Bar
Chains
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 vs 2 Chains Per Side
55x10
55x5 - add chains
105x5
145x5
175x3
195x3
215x3
235x3
255x3 - PR
235x2x3

B1) Close Grip Floor Press vs 2 Chains Per Side
185x6
195x2x6
210x6 - PR

C1) Rolling Tricep Extensions
4x10

D1) Overhead Band Tricep Extensions
2x50
D2) Band Face Pulls
2x50

E1) Bench Dips
3x20
E2) Band Pull Aparts
3x25