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 particular Saturday was a raw based day, and I used the reverse light band set up to keep some weight in my hands, but also try to match my shirt in terms of the strength curve. I managed work up to a good solid PR single, and even had some left in the tank so I took another single. I'm really happy with where this is, and I'll try to work on improving this over the coming month. I feel this will have a great translation over to my shirt work, as it's had good success for just my raw bench in general. I'm still trying to really dial things in and bring up these lagging triceps, so hopefully I can keep seeing the progress I want. I know I've got to be patient, and the good stuff will come in the shirt with time.

Items Used in this Training Session
Sabertooth Bench Bar
Light Bands
Swiss Bar
Chains
Monster Mini Band
Mini Band

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 reverse bands
195x3
235x3
285x3
320x1
350x1 - PR
360x1 - PR
325x2x2

B1) Swiss Bar Floor Press
45x8
95x8
135x8
185x8
205x8
225x8
240x8 - PR

C1) Swiss Bar Skull Crushers vs Chains
1 Chain Per Side x 8
2 Chains Per Side x 8
3 Chains Per Side x 8

D1) Incline Tate Press
4x12

E1) Overhead Band Tricep Extensions
100 total reps

F1) Band Reverse Pec Dec
3x20