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's training was my final main bench press day for the meet. I've still got some dynamic effort work to come into play, but this was the finale. Just getting up to my opener in the shirt (likely to be 451), and then hitting some raw supplemental work, and very light accessory work. I feel that I've taken away a lot of good stuff from being in the bench shirt again, and that my bench press has made some significant progress this training cycle. Time to round out some final things, and then rest up, make weight, and SFW on meet day.
Items Used in this Training Session Sabertooth Bench Bar Metal Jack Bench Shirt Red Shoulder Saver EZ Loaders Chains Monster Mini Band Mini Band
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 235x3 265x2 285x1 305x1 345x1 - add shirt, didn't touch 375x1 415x1 455x1
B1) Shoulder Saver (Red) Bench Press vs Chains 235x5 - 2 chains per side 235x5 - 3 chains per side 235x5 - 4 chains per side
C1) Decline Rolling Tricep Extensions 4x10
D1) Band Pressdowns 100 total reps D2) Band Pull Aparts 100 total reps
