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.com This was the final speed bench day before the meet. I'll have one more dynamic effort day next week, but it will only be with straight weight and keeping things much lighter. Accessory work and overall training volume is really starting to taper down and I'm trying to let my body get as much recover as I can.
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) Speed Bench Press vs Doubled Mini Bands 165x6x3
B1) DB Bench Press 3x12
C1) Chaos Bench Press with 5 sec holds at chest 4x20 *These were done every 5th rep*
D1) Seated Cable Rows 4x20
E1) Inverted Rows 4x15
F1) Pressdowns 4x15
