Dynamic Effort Upper: More Speed Benching and Close Grip Work [PR]

While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Wednesday I got in my second day of the speed benching wave, and things felt awesome. It was just a great overall training day, and things seemed to be clicking. I'm still hitting close grip PR's and my extra working sets seem to be going really well. Nothing else really much to report on other than my training is feeling good thus far.

Items Used in this Training Session Mini Bands T-Bar Row Attachment Econo Blaster Tsunami Bar Lat Pulldown

Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15

A1) Buffalo Bar Speed Bench Press vs Doubled Mini Bands 55x10 55x5 - add bands 75x3 95x3 115x3 135x3 150x8x3

B1) Close Grip Buffalo Bar Bench Press vs Doubled Mini Bands 175x4 200x8 - PR

C1) Buffalo Bar Bench Press vs Doubled Mini Bands 180x3x10

D1) Wtd Wide Grip Pull Ups (+15lbs) 3x12 per arm

E1) Single Arm Reverse Hyper Row 3x12 per arm

F1) T-Bar Row 3x10

G1) Tsunami Bar Lat Pulldowns 3x12

H1) Lying Int/Ext Rotations 3x20 H2) 1/2 TGU Hold 3x30 sec per side