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 was a great day of shirt work. I went back to using some chains on my main work, but decreased the total chain weight so that I could increase the straight weight. This was a huge PR for me, and probably about 465 or so in my hands, which is around a second attempt weight for me..Things are finally starting to come together a bit. I hate that I missed a rep raw, but I felt good for it and just had a really hard time locking it out at the top. Oh well, the shirt is what matters most right now.

Items Used in this Training Session
Sabertooth Bench Bar
Metal Jack Bench Shirt
Monster Mini Bands
EZ Loaders
Chains
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) Bench Press vs 2 Chains Per Side
55x10
55x5 - add chains
105x5
145x5
195x3
235x3
255x1
275x1
285x1
305x1 -  miss
325x1 - add shrit
355x1
375x1
395x1
415x1 - PR

B1) Medium Grip Floor Press vs 4.5 Chains Per Side
55x10
105x8
125x8
145x9

C1) JM Press vs 2 Chains Per Side
105x3x10

D1) Wtd Bench Dips
4x10-15

E1) Crossbody Band Tricep Extensions
4 x swole
E2) Band Reverse Pec Dec
4x20