Dynamic Effort Upper: Speed Benching, Work Up Sets [PR], Back Training

While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Wednesday I got in my final day of the speed bench wave, and had some good success with improvements on my close grip work and work up sets. Some solid work put in on the weighted chins and extra back work as well. Bench press seems to be going in the direction I want, so I can't be happier at the moment.

Items Used in this Training Session Mini Bands T-Bar Row Attachment Econo Blaster Swiss Bar Attachment Monster Mini Band

Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15

A1) Buffalo Bar Speed Bench Press vs Doubled Mini Bands 55x10 55x5 - add bands 75x3 95x3 115x3 135x3 150x3 165x6x3

B1) Close Grip Buffalo Bar Bench Press vs Doubled Mini Bands 190x3 210x6 - PR

C1) Buffalo Bar Bench Press vs Doubled Mini Bands 190x4x8

D1) Wtd Chin Ups Up to a heavy set of 10 (+65 lbs); then a drop set

E1) T-Bar Rows 3x10

F1) Swiss Bar Standing Cable Rows 3x12-10-8 *Changing grips within the set, so 12 reps wide, 10 reps normal, 8 reps close.*

G1) Band Straight Arm Lat Pulldowns 3x20

H1) Band Face Pulls 3x30 H2) Side Plank off GHR 3x30 sec per side