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.comWhile it was a quick turn around, I opted to get in my dynamic effort work on Wednesday. I was hoping to get this in on Thursday, but I knew that I would be planning to get in my shirt on Saturday, so I thought it would be best to be as fresh as I could for that session. I still ended up having an excellent training session, so that's a huge plus. Rather than start a new wave, I just decided to keep this wave going as part of prep. I think it will help me squeeze out one more wave over prep because of it.
Items Used in this Training Session Cambered Swiss Bar Micro Mini Bands EZ Loaders Chains MAG Grip
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 110x12x3
B1) Close Grip Cambered Swiss Bar Bench Press 170x3 195x3 220x9 - PR
C1) DB Floor Press 75's x 20, 20, 20
D1) Wtd Pull Ups (+15) 3 sets, max reps - 20, 15, 12
E1) DB Chest Supported Rows 4x10
F1) MAG Grip Lat Pulldowns 4x8-12
