After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.

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

This Saturday was my heaviest day of meet prep. I will admit, it didn't go nearly as planned. I miss my opener and missed my heaviest raw bench press. My weight is definitely taking a toll with all the work that I'm doing, and the lack of sleep and recovery I am getting. This is no one's fault but my own, but it's just what I have to deal with at the time being. It would be safe to say that this has probably been he worst meet prep I've ever had in my career, with all that I have going on in my life (I'm not sure I've ever been so stressed from life, and I'm someone that handles stress well!). But on the positive side, I managed to work around with what I had for the day, and am pleased with my overall ability to be able to chip away at things. I'm really thinking a PR will be much easier once I've bloated into my shirt more..and I know that it's terrible to plan on that, but when you walk over 10 miles a day at work, it's near impossible to keep your weight up. That won't be a problem after weigh-ins, I can count on that, haha. Now it's basically just time to start to pull things back and get in as much recovery as I can. It's all part of the process.

Items Used in this Training Session
Sabertooth Bench Bar
Metal Jack Bench Shirt
Monster Mini Bands
Shoulder Saver

Warm Up
Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads
Cats/Camels - 10 each
90-90 T-Spine Rotation - 10 each side
Push Up to Downward Dog - 10
Band Dislocations - 10
Alternating Band Dislocations - 10 per arm
Band Pull Apart Super Series - 1 round
Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each

A1) Bench Press
55x10
105x5
145x5
195x3
235x3
255x1
275x1
285x1
305x1
320x1 - MISS (grr)
320x1
345x1 - add Metal catapult
375x1 - add shirt
405x1 - touch
435x1 - miss, clipped the J-Hook, need to scoot away a bit more
435x1
455x1
485x1 - add red shoulder saver

B1) Shoulder Saver Bench Press (Red)
285x3x5

C1) KB Tate Press
4x10

D1) Decline KB Skull Crushers
4x10-12

E1) Face Pulls
100 total reps