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 particular Wednesday was a bit different in that I planned to train my back again on Thursday, so for my accessory work I just did some light shoulder and tricep stuff. This wasn't the greatest bench day for me, but it is what it is. Hopefully when I re-run this speed bench wave, things are feeling much better.
Items Used in this Training Session Sabertooth Bench Bar Mini Bands Fat Tricep Bar
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 85x5 105x3 125x3 145x3 165x6x3
B1) Close Grip Bench Press vs Doubled Mini Bands 170x5 190x3 215x5 170x11
C1) DB Bench Press 85's x 20, 20, 15
D1) Seated DB Overhead Press 4x10
E1) Fat Bar Pressdowns 6x12 E2) Seated Bent Over Rear Delt Raises 4x15
