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.comA good way to end the dynamic effort upper wave. Some good benching, great accessory work, and just continuing to attack weak points. The isometric holds against bands were absolutely brutal, and I'm going to have to certainly continue to keep little things like this around to drill tightness while I'm in the shirt.
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 150x5x5
B1) Incline DB Bench Press Worked up to 85's x 10
C1) Bench Press Iso Hold 2" Off Chest vs Doubled Mini Bands 55 x 3 x 60 sec
D1) Banded Lat Pullovers 5x20
E1) DB Skull Crushers 5x20
F1) Hanging KB Shrugs 5x20
