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 had me hitting some good quality speed bench work again, but with a PR on some close grip work. I wish I would have had a training partner as I think I was good for 10 reps, but I shut it down here knowing that I secured a rep PR and had more in the tank. We'll continue to address that next week and see if I can add in some more weight. I just continued to follow things up with more back work and do everything I can to stay healthy. I've been having some symptoms of a tight pec minor on my right shoulder that comes and goes, and it's been a real pain in my ass at times. I tend to be able to train okay, but I've got to keep this feeling good as much as I can.
Items Used in this Training Session Sabertooth Bench Bar Mini Bands
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 135x3 150x8x3
B1) Close Grip Bench Press vs Doubled Mini Bands 160x3 180x3 205x8 - PR
C1) DB Bench Press 85's x 20, 20, 16
D1) Wtd Pull Ups 3x8 (+20kg)
E1) Bent Over Rows 3x10
F1) Standing Cable Rows 3x10
G1) Straight Arm Lat Pulldowns 3x15 G2) Supinated Band Pull Aparts 3x30
