After having a year away from the platform and a terrible showing at the 2018 XPC Bench Bash, I'm gearing back up for a multiply bench only competition, the APF Pressing the Pieces Together on April 27th, 2019. This meet helps bring awareness and charity donations for Autism Awareness. I'm looking to compete at 132lbs and just have a good meet back, while running my new gym, THIRST, and rehabbing my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comKicking things off with a new dynamic effort upper wave, using the axle bar and some chains. This should be the final wave before I go back to a straight bar and really try to get after it before going into the meet. Things are feeling really good pressing wise, and just emphasizing the extra fluff has been a huge help lately.
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) Axle Bar Speed Bench Press vs 2 Chains Per Side 130x10x3
B1) DB Bench Press Worked up to 115's x 10
C1) Close Grip Chaos Bench Press 4x20 C2) Straight Arm Lat Pulldowns 4x15
D1) Face Pulls 4x20 D2) Pressdowns 4x20 D3) Lateral Raises 4x15
