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 Hitting up the second week of this dynamic effort wave, and things are feeling good and light after a crazy day on Saturday. Working some hard iso holds with the chaos bench press and higher rep accessory work to flush some blood around and get things feeling better. Good training day with my man Lucas though!
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 150x8x3
B1) DB Bench Press 3x15
C1) Chaos Bench Press Holds 203x3x30 sec
D1) Supinated Seated Cable Rows 5x20
E1) Reverse Pec Dec 100 total reps
F1) Pressdowns 100 total reps
