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.comA new dynamic effort wave in the books, and working on increasing range of motion with the cambered bar and exploding through weaker areas. Following some things up with a bit heavier DB work, and rounding the session out with higher rep recovery work for the triceps, rear delts, and bicep pump.
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 120x10x3
B1) DB Floor Press Worked up to 105's x 10
C1) Chaos Bench Press 3x20
D1) Cambered Bar Bent Over Rows 6x15
E1) Pressdowns 5x20 E2) Cable Curls 5x15
F1) Band Pull Aparts 100 total reps
