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 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