While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSunday marked my first day in the shirt for meet prep, and I was up super early to get this training session in. Basically the goal was to get some really good overload and continue to hammer my lockout. I got up to this 505, which is about what I'm looking to hit come meet day, and I felt it moved rather well. I still need to clean up some things (staying tight, pulling the bar apart, and just overall learning how I want my shirt), but it's a major win and 40 pounds more than I've ever held. I backed the weight down and worked on touching, and then hit my accessory work and was out. A great sign of things to come.
Items Used in this Training Session Sabertooth Bench Bar Shoulder Saver EZ Loaders Chains Metal Jack Bench Shirt Swiss Bar Swiss Angle Cable Attachment Grenades
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Bench Press 55x10 105x5 145x5 195x5 235x5 265x3 - add 2 board 295x3 325x3 345x3 360x1 - PR 375x1 - add Shoulder Saver and Bench Shirt 415x1 445x1 475x1 505x1 - PR *Took off the shoulder saver and added 2 chains per side* 345x2x2 - touched on the last rep
B1) Swiss Bar Skull Crushers 3x8-10
C1) Swiss Angle Attachment Cable Tricep Extensions 3x15
D1) Band Pressdowns with Grenades 100 total reps D2) Band Pull Aparts 4 sets, max reps
E1) Russian Twists 3x25 per side
