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 morning training was some heavy overloaded bench shirt work and using some reverse bands. My goal for this session was to match what I had hit with the reverse light band set up, and it was a really good set. Things definitely felt heavy, but I'm pleased with how everything moved and is looking. I'm continuing to stack up some raw PR's as well, so now it's just time to dial things in a bit more.
After benching and church, I hit the trails with Adrian on some horse back riding, and I was beat afterwards. Talk about an awesome day.
Items Used in this Training Session
Sabertooth Bar
Monster Mini Bands
Metal Jack Bench Shirt
Micro 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 Monster Mini Band Bench Press
55x10
105x5
145x5 - add bands
195x5
235x5
285x3
305x3
325x3
335x3 - PR
375x1 - add shirt
415x1
455x1
485x1
505x1 - PR
B1) Neutral Grip DB Floor Press
3x10
C1) DB Skull Crushers
4x10
D1) Overhead Band Tricep Extensions
3x30
D2) Band Pull Aparts in Bench Press Position
3x40