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.comSunday morning I got up really early to train with the crew and get in some good quality shirt work. I manged to work up to some good PR's on the reverse band work, and even gave 500+ another ride in the shirt. I would have liked to take a shot at 525, but I already felt rushed the way it was with training at 7am to be able to make mass with Adrian. I felt confident that I was good for more, and I'll just try to build on this over the coming weeks, as the next time I'm in the shirt I'm really going to start making some pushes. The back felt good, and I'm happy to see things are looking in order thus far.
Items Used in this Training Session Sabertooth Bench Bar Light Bands Metal Jack Bench Shirt EZ Loaders Chains Grenades Monster Mini Bands
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) Reverse Light Band Bench Press 55x10 105x5 145x5 195x5 235x5 - add bands 285x3 325x3 350x3 - PR 365x2 - PR 415x1 - add shirt 465x1 505x1 - PR
B1) 1 Board Bench Press vs Chains 235x5 - 2 chains per side 235x4 - 3 chains per side 235x4 - 4 chains per side; then one drop set pulling the chains off
C1) Chain Skull Crushers 3x10-12
D1) Band Pressdowns 100 total reps D2) Low Band Face Pulls 100 total reps
