After having set an all-time PR on my equipped bench press with 457lbs, I'm now in off season mode getting back to some heavy training while running my gym, THIRST.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comI felt good enough on this day that I knew I wanted to get some bench pressing in, but I wanted to start with some dynamic effort work. Keep things on the lighter side of things with a lower percentage and total volume of reps. Then I just proceeded to work up as I felt good and shut it down there. Followed up with some quick paced back work with our intern, Andrew. Pretty smooth sailing upper body day back.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) Swiss Bar Speed Bench Press vs Doubled Mini Bands 120x8x3
B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands Worked up to 175x8
C1) Wtd (+25) Chins 3 sets, max reps
D1) Meadows Row on Pit Shark Worked up in sets of 10 to a hard 10
E1) Bent Over Rows on Pit Shark 3x12
F1) Straight Arm Lat Pulldowns 3x15
G1) Reverse Pec Dec 3x20 G2) Splice Stance Band Life 3x20 per side
