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

With meet prep now starting, I kicked things off starting on a Monday. While not ideal, I needed to get in as much training as I can for this meet, so rather than waiting a whole week, I just got my bench press work in on Monday with Adrian. I got in some good PRs and overall it was a great first training day. Gotta keep hammering these triceps!

Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
Shoulder Saver
Micro 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) Pin Press (#26) vs Doubled Mini Bands
45x10
95x5 - set up pins and add bands
135x5
185x3
205x2
225x1
245x1
265x1
275x1
285x1 - PR
255x2x2

B1) Close Grip Shoulder Saver (Black) Bench Press vs 4.5 Chains Per Side
55x10
105x8
125x8
145x8 -PR

C1) High Incline Shoulder Saver (Black) Bench Press
185x10
195x2x10
205x10 -PR

D1) Decline Rolling Tricep Extensions
4x10

E1) Band Pressdowns
200 total reps
E2) Band Pull Aparts in Bench Press Position
4x25