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.comWednesday I got in some speed bench work, and it really wasn't anything special to write home about. I'm really struggling to make some progress on my close grip work against the chains for some reason. Hopefully I can end the speed wave on a good note with a PR of some sort, but it not, not worries. Just some rather higher volume back work since I kept things a little lighter on Monday. One more week of the wave, and then we go into some peaking here soon.
Items Used in this Training Session Chains EZ Loaders Average Bands Blast Straps 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 2 Chains Per Side 55x10 55x5 - add chains 85x3 105x3 125x3 150x8x3
B1) Close Grip Buffalo Bar Bench Press vs 2 Chains Per Side 190x4 230x6
C1) Buffalo Bar Bench Press vs 2 Chains Per Side 205x10 205x10 205x8
D1) Wtd Wide Grip Pull Ups 3x10 (+55 lbs)
E1) Cambered Bar Reverse Band Rows 3x15 *These are done lying in the bench press position.*
F1) Blast Strap Inverted Rows 3 sets, max reps
G1) Band Straight Arm Lat Pulldowns 3x20
H1) Band Face Pulls 5x30 H2) Side Bends off GHR 3x15 per side
