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 morning training was some heavy overloaded bench shirt work and using some reverse bands. My goal for this session was to match what I had hit with the reverse light band set up, and it was a really good set. Things definitely felt heavy, but I'm pleased with how everything moved and is looking. I'm continuing to stack up some raw PR's as well, so now it's just time to dial things in a bit more.
After benching and church, I hit the trails with Adrian on some horse back riding, and I was beat afterwards. Talk about an awesome day.
Items Used in this Training Session Sabertooth Bar Monster Mini Bands Metal Jack Bench Shirt Micro Mini Bands
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) Reverse Monster Mini Band Bench Press 55x10 105x5 145x5 - add bands 195x5 235x5 285x3 305x3 325x3 335x3 - PR 375x1 - add shirt 415x1 455x1 485x1 505x1 - PR
B1) Neutral Grip DB Floor Press 3x10
C1) DB Skull Crushers 4x10
D1) Overhead Band Tricep Extensions 3x30 D2) Band Pull Aparts in Bench Press Position 3x40
