After having a year away from the platform and a terrible showing at the 2018 XPC Bench Bash, I'm gearing back up for a multiply bench only competition, the APF Pressing the Pieces Together on April 27th, 2019. This meet helps bring awareness and charity donations for Autism Awareness. I'm looking to compete at 132lbs and just have a good meet back, while running my new gym, THIRST, and rehabbing my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com A new dynamic effort bench wave is in the mix as we start dialing in some more specificity approaching meet day. This is my final real speed wave before the meet, so I've got to make the most of it, and be deliberate as much as I can. I'm starting to pull back on accessory work just a tad bit as well as we start to enter some of the harder sessions. A good training session nonetheless.
Items Used in this Training Session
Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each
A1) Speed Bench Press vs Doubled Mini Bands 130x10x3
B1) Incline DB Bench Press Worked up to a hard set of 10
C1) Chaos Bench Press 3x20 C2) Head Supported KB Shrugs 3x15 C3) Head Supported KB Rows 3x15
D1) Overhead Band Tricep Extensions 4x15 D2) Band Face Pulls 4x15
