After having a year away from the platform and a terrible showing at the 2018 XPC Bench Bash, I'm gearing back up for a multiply bench only competition, the APF Pressing the Pieces Together on April 27th, 2019. This meet helps bring awareness and charity donations for Autism Awareness. I'm looking to compete at 132lbs and just have a good meet back, while running my new gym, THIRST, and rehabbing my low back issues.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Week five and we're in the shirt with a big bench press. I was super pumped about this, as I think I'm going to get a lot better carryover out of this new shirt. I've still got time to break things in, and continue to make some good progress in it, but right now I was just wanting to get some good overload to my system, as I know in two weeks I'll be going to a board to try to determine what an opener and second attempt might be. We've still got a lot of work to do with the shirt, but nothing has felt terribly hard...yet. Kept the accessory work on the light end, since benching in the shirt just straight destroyed me.

I also now have a donation link available for donations towards Autism Awareness for this meet. If you have the time, any monetary donation would be greatly appreciated towards a great cause, thanks to Eric Stone and the APF.

You can donate HERE.


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Items Used in this Training Session

Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each

A1) Reverse Monster Mini Band Bench Press
Worked up to
355x1 - PR
415x1 - add shirt
445x1
475x1
505x1 - touch

B1) Close Grip Axle Bar Floor Press vs 4.5 Chains Per Side
Worked up to 155x5 - PR

C1) KB Skull Crushers
4x10

D1) Standing Single Arm Band Rear Delt Fly
5x25 per arm
D2) Single Arm Band Pressdowns
5x20 per arm