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.comStarting off a new dynamic effort upper wave with the floor press. This is certainly a different way to do your speed work, especially if you're limited with equipment. I personally like this, because of how the floor breaks up the concentric and eccentric aspects of the press (similar to a box squat on dynamic effort days). My right shoulder has also been having some pec minor tightness, so this is beneficial since the floor helps limit some of my range of motion. I still squeezed out a rep PR on close grip, so that's a good sign.
Items Used in this Training Session Sabertooth Bench Bar Monster Mini Band Cambered Swiss Bar 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) Speed Floor Press (straight weight) 55x10 105x5 125x5 145x5 165x3 180x10x3
B1) Close Grip Floor Press 175x5 205x5 230x10 - PR
C1) Neutral Grip DB Floor Press 75's x 20, 20, 20
D1) Pull Ups vs Band 3x8
E1) Chest Supported Cambered Swiss Bar Rows 3x10
F1) Single Arm Cable Row 3x10 per arm
G1) Straight Arm Lat Pulldowns 3x12
H1) Blast Strap I, Y, T, W 3x4 per arm
