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.comWith the meet fast approaching, Wednesday's work was my last real umph before meet day. I've always taken a heavy single or double with my bench press about 10-12 days out, as I feel it's much easier to recovery from benching than anything else. I do use accommodating resistance to keep things lighter in the bottom and still let me feel the weights. With me being in shirt, it's a bit different, but I still needed to get something "heavy" in my hands. I felt awesome, and got up to 300 for a really good single. Trey, my training partner, thinks I would have been good for 315 for a max effort day, so that's an excellent sign. I rounded things out with some back work with the volume and weights down a bit, and classed it a day. I think everything is firing on all cylinders.
Items Used in this Training Session Sabertooth Bar EZ Loaders Chains Blast Straps Tsunami Lat 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) Speed Bench Press vs 2 Chains Per Side 55x10 55x5 - add chains 75x3 95x3 115x3 135x3 150x8x3
B1) Bench Press vs 2 Chains Per Side 195x3 235x2 265x1 285x1 300x1 - PR
C1) Wtd Pull Ups (+15lbs) 3 sets, max reps
D1) Blast Strap Inverted Rows 4 sets, max reps
E1) Tsunami Bar Lat Pulldowns 3x12
F1) Face Pulls 4x20
