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 Wednesday training session had me hitting my final wave of speed benching on floor press, and I think it's safe to say I made some good progress here. I'm slowly starting to pull back on my accessory work volume and just ramped up to some harder sets here and there. It's crazy to think that at this point I'm a month out, and the time has flown by. A few more weeks to dial in a few things, and then we just go with the flow.
Items Used in this Training Session Sabertooth Bench Bar Core Blaster T-Bar Handle Monster Mini Band
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 195x3 210x6x3
B1) Close Grip Floor Press 205x5 230x3 255x6 - PR
C1) Neutral Grip DB Floor Press 85's x 18, 15, 13
D1) Wtd Chin Ups Worked up to a hard set of 8, then did one drop set
E1) T-Bar Rows vs Band Worked up to a hard set of 8
F1) DB Rows 3x10 per arm
G1) Band Straight Arm Lat Pulldowns 3x15 G2) Band External Rotations 3x20
