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.comWednesday called for a good dynamic effort upper day again. I'm continuing to make progress on my floor press, which is an excellent sign for my bench press. I've yet to see how it ultimately carries over for my shirt work, but it's always helped my raw training. I've picked up a new part time gig as I begin to plan for all my life adventures for the wedding and such, and this job is rather physical in nature (I walk up to 10 miles per day and lift stuff). So my training will likely now drop to just four days per week until meet day. It's a sacrifice that I just will need to make for a time being, but hopefully it pays off. At least I know I'll never have to do cardio.
Items Used in this Training Session Sabertooth Bench Bar Swiss Angle Lat Pulldown 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 Floor Press (straight weight) 55x10 105x5 125x5 145x5 175x3 195x8x3
B1) Close Grip Floor Press 190x3 215x3 245x8 - PR
C1) Neutral Grip DB Floor Press 85's x 15, 15, 12
D1) Supinated Bent Over Rows 3x10
E1) DB Chest Supported Rows 3x12
F1) Swiss Angle Lat Pulldowns (Semi-Supinated) 3x12
G1) Seated Bent Over Rear Delt Raises 1x20 1x15 1x12; then one drop set
