After having a year away from the platform and a terrible showing at the 2018 XPC Bench Bash, I'm gearing back up for a multiply bench only competition, the APF Pressing the Pieces Together on April 27th, 2019. This meet helps bring awareness and charity donations for Autism Awareness. I'm looking to compete at 132lbs and just have a good meet back, while running my new gym, THIRST, and rehabbing my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comI opted to move my dynamic effort day to Monday this particular week to try experimenting with things a bit for my schedule. Since my wife is also at the gym on Monday's I thought this would be a good idea so that I could train and get some help on my DB work (it has been lacking rather hard lately) from members or her. That part panned out, but then I had to cut the session a bit short to do some business stuff with people that had came in. It's part of the game, and I didn't get nearly the amount of extra work that I wanted in. I guess we'll just see how things go later in the week as I need them to.
Items Used in this Training Session
Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each
A1) Swiss Bar Speed Bench Press vs 2 Chains Per Side 120x7x5
B1) Neutral Grip DB Floor Press Worked up to 85's x 12
C1) Lateral Raises 4x12
D1) Face Pulls 5x20
E1) DB Front Raises 3x12 E2) DB Curls 3x12
