After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThis particular Thursday evening I got in my extra accessory work for some shoulders and biceps. I need to work on filling out my bench shirt, so I'll need to keep these sessions in for a while. As the meet gears up closer, I'll decrease overall volume and eventually just get rid of the session. But for now, I just got to keep up on the little things.
Items Used in this Training Session
Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each
A1) Reverse Pec Dec 1x20 1x15 1x10 1x20
B1) Lateral Raise Machine 4x12-15
C1) Overhead Press Machine Up to a hard set of 12
D1) Barbell Curls 5x8
E1) Preacher Curl Machine 4x10 E2) Seated Calves 4x10-15
F1) Hammer Curls Run the rack down, 30's to 10's
