Max Effort Upper: Shirt Work Smoke Show [PR]

After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Sunday's max effort work finally had me back in the shirt, and I decided it was time to take a big stab at some big weights and see where I am with this thing. I've finally got a meet eye out, so the goal was to find a good training max so that I knew where I was and what I need to address moving forward. I managed to work up to 465 for a super fast single, which was a 15 pound PR. I just went ahead and shut it down there as my body had enough, and I know what I want my end goal to be with this shirt, and I think it's very doable with the amount of time that I have in place. I still crushed some triceps and accessory work, and moved on. I'm excited to see what I can put up on the platform in a couple months.

Items Used in this Training Session Sabertooth Bench Bar Metal Jack Bench Shirt El Gordo Fat Bar 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 235x5 265x3 285x2 305x1 335x1 - add Metal Catapult 375x1 - add shirt, no touch 415x1 - Touch 440x1 465x1 - PR

B1) Fat Bar Close Grip Incline Bench Press 215x8 235x8 255x8 - PR

C1) Incline Cross Body Tricep Extensions 4x10 per arm

D1) Decline DB Skull Crushers 4x10

E1) Band Pressdowns 100 total reps

F1) Band Pull Aparts 5x25 F2) DB Side Bends 4x20 per side