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 Wednesday kicked off a new speed bench wave against bands, as we add in a bit more specificity towards the end. After the speed work, I ramped up to a good hard set with nearly all my chains on for a good all out rep set. I have no idea what the total weight is at the top, but it's definitely challenging my lockout, which is what I need the most. Finished up with some good back work, and called it a day.
Items Used in this Training Session Sabertooth Bench Bar Mini Bands EZ Loaders Chains Swiss Bar Attachment
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) Speed Bench Press vs Doubled Mini Bands 55x10 55x5 - add bands 75x5 95x5 115x3 130x10x3
B1) Bench Press vs Doubled Mini Bands and Ascending Chains 130x5 + 1 Chain Per Side 130x5 + 2 Chains Per Side 130x5 + 3 Chains Per Side 130x7 + 4 Chains Per Side
C1) Incline DB Bench Press 90's x 12, 12, 12
D1) Wtd Pull Ups Worked up to a hard set of 8(+63)
E1) Cambered Bar Dead Stop Rows from Pins 4x10
F1) Swiss Bar Lat Pulldowns 4x10
G1) Seated Bent Over Rear Delt Raises 4x25
