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 Wednesday I got in my final day of the wave for my speed bench work with the new Elitefts Cambered Swiss/American Bar. I've made some good progress on this bar, and hopefully it has some good carryover to my bench press. I just know that the close grip variations and speed work were just super hard with the camber of the bar. Back work to help keep that moving along. Running off some good Christmas food certainly helped training, that's for sure.
Items Used in this Training Session Cambered Swiss Bar Micro Mini Bands EZ Loaders Chains T-Bar Row Attachment Econo Core Blaster Blast Straps
Warm Up Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads Cats/Camels - 10 each 90-90 T-Spine Rotation - 10 each side Push Up to Downward Dog - 10 Band Dislocations - 10 Alternating Band Dislocations - 10 per arm Band Pull Apart Super Series - 1 round Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Cambered Swiss Bar Speed Bench Press vs Doubled Micro Bands and 1 Chain Per Side 45x10 45x5 - add bands and chains 75x5 95x3 120x10x3
B1) Close Grip Cambered Swiss Bar Bench Press 185x5 210x3 235x7 - PR
C1) DB Floor Press 85's x 18, 16, 15
D1) Wtd Pull Ups (+25) 3 sets, max reps - 15, 13, 12
E1) T-Bar Rows 4x10
F1) Single Arm Blast Strap Inverted Rows 3x10 per arm
G1) Single Arm Band Straight Arm Lat Pulldown 3x12 per arm
