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.comThe final week of this dynamic effort cycle has come to an end. Overall a rather good one, hitting some nice hard DB work on the incline for a good solid rep PR. We also bought some more equipment for the gym from a guy locally that was looking to get rid of some stuff, so we picked up a Hammer Strength overhead press machine, a seated dip machine, and leg extension machine. Some very good purchases for our general membership lifters and increasing our ability to provide a better training atmosphere. I kept the training rather simple since I worked a full day, went to go get this equipment, and then helped clients, all prior to training.
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) Cambered Bench Bar Speed Bench Press vs Doubled Mini Bands 150x6x3
B1) Incline DB Bench Press Worked up to 85's x 10
C1) Hammer Strength Overhead Press Machine 5x20
D1) Bent Over DB Rows 5x20 D2) Zercher Triceps 5x20
E1) Hammer Curls 3x15
