![Max Effort Upper: Floor Press [PR] and Pin Press Work](http://elitefts.com/cdn/shop/articles/300-Floor-Press-Smitley_0b9e4d2e-b374-45ef-b854-361f1c37c774.jpg?v=1761796861&width=1920)
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 kicked off my first max effort bench day to get things rolling for my bench meet. This was strictly a raw day to get a gauge of where my raw strength was, and then begin to attack some weak areas that I think I'll need for the shirt. It looks like I'll need to hit the mid range more than anything, so I'm going to be seeing a lot of pin pressing and board work in my near future. I'll plan to get in the bench shirt next week and start progressing on that. Otherwise, a good first training session to kick things off!
Items Used in this Training Session Sabertooth Bench Bar Shoulder Saver 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) Floor Press 55x10 105x5 145x5 195x5 235x5 265x3 285x3 300x3 - PR 275x2x4
B1) Pin Press (#26) 295x3x5
C1) Close Grip Shoulder Saver (Black) Bench Press 235x3x10
D1) Rolling Tricep Extensions 4x10
E1) Overhead Band Tricep Extensions 100 total reps
F1) Bent Over Rear Delt Raises 4x30 F2) Standing Band Rotations 5x20 per side
