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 Thursday training session was drastically less than ideal. I had a long day at work at my other job, and with my wife's first meet coming up this weekend, I had no choice but to get my shirt work in on this day. Everything felt like absolute shit, nothing was going well, and so I just took my opener and thing what my second will likely be to a board, and shut it down there. Sometimes that's just part of training process. I guess at least I know my opener should be good.

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.

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
335x1 - 2 board
375x1 - add shirt, air board
415x1 - touch
465x1 - new shirt, 2 board

B1) Medium Grip Bench Press
235x10
255x8
265x6

C1) Neutral Grip Seated Cable Rows
4x10-12

D1) Single Arm Pit Shark Rows vs Band
4x8-10 per arm

E1) Tsunami Bar Lat Pulldowns
3x12

F1) Pressdowns
3x20
F2) Face Pulls
3x20