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.comOn this Wednesday I started my new dynamic effort wave for bench press, and stuck with the bread and butter competition bar and bands. I managed to get up to a good rep PR, and followed some stuff up with quite a bit of back volume. Some rather good progress is continuing to come along, so that's a great sign.
Items Used in this Training Session Sabertooth Bench Bar Mini Bands Fat Lat Bar Spud Ab Strap
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 95x3 115x3 130x10x3
B1) Close Grip Bench Press vs Doubled Mini Bands 145x5 170x5 190x11 - PR
C1) DB Bench Press 85's x 20, 20, 17
D1) DB Rows 4x8 per arm
E1) Cambered Bar Chest Supported Rows 3x10
F1) Fat Bar Lat Pulldowns 3x10
G1) Standing Spud Ab Straps Cable Rows 3x12
H1) Band External Rotations 3x20 H2) Supinated Band Pull Aparts 3x20
