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 of max effort was was a great training session. Earlier in the prep I struggled to get anywhere near this, but this week I crushed my all-time PR and just had an overall awesome training day.

Items Used in this Training Session
Sabertooth Bench Bar
Light Bands
Red Shoulder Saver
Mini Bands

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) Reverse Light Band Bench Press
55x10
105x5
145x5 - add bands
195x5
235x5
285x3
325x1
345x1
365x1 - PR
375x1 - PR
340x2x2

B1) Reverse Light Band Close Grip Shoulder Saver Bench Press
235x8
285x8 - PR
305x6 - PR

C1) Rolling Tricep Extensions
4x10

D1) Push Ups with Shoulder Saver vs Band
3 sets, max reps

E1) Cambered Bar Chaos Bradford Press
3x20

F1) Band Face Pulls
3x20

G1) Band Pressdowns
A couple sets of Swole
*I didn't really keep track of what I did, I just made my triceps feel like they were going to explode.*