Max Effort Upper: 1 Board vs Bands [PR]

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.com

Sunday was a raw day of training, and with some raw good progress. I ended up missing my third rep on my 1 board work, but it was still a PR, I just got a little greedy. Triceps and top end strength is definitely seeing some progress across the board, so excellent signs. A few more weeks of raw work, and we'll get back in the shirt again. Good day of training with the crew.

Items Used in this Training Session Sabertooth Bench Bar Mini Bands SS Yoke Bar

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) 1 Board Bench Press vs Doubled Mini Bands 55x10 55x5 - add bands 105x5 145x5 195x5 235x3 - add board 265x3 280x2 - missed third rep - PR still 255x4 265x4 - PR

B1) Medium Grip Pin Press (#26) vs Doubled Mini Bands 255x4 245x2x5

C1) SSB JM Press 175x3x10

D1) V-Bar Pressdowns 3x12

E1) DB Skull Crushers 100 total reps

F1) Band Face Pulls 3x30 F2) DB Side Bends 3x20 per side