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 training day that I had to get in with the fiancee only. It was a really good training session, and I hit a pretty big PR on the floor press with the Swiss Bar. I'm someone that benefits a lot from my floor press work, since it's nearly a full range of motion press without the leg drive. Perks of having T-Rex arms I guess.

Items Used in this Training Session
Swiss Bar
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) Wide Grip Swiss Bar Floor Press
45x10
95x8
135x5
185x5
215x3
245x3
265x1
280x1 - PR
290x1 - PR
260x2x2

B1) Close Grip Pin (#35) Floor Press vs 4.5 Chains Per Side
45x8
95x8
115x8
135x8
155x7 - PR

C1) Neutral Grip DB Floor Press
95's x4x12

D1) DB JM Press
4x10

E1) Band Pressdowns
100 total reps
E2) Band Rear Delt Flys
100 total reps