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.comSecond week of dynamic effort work, and things were feeling great! Hitting a DB bench press PR and moving some good weight on the accessory work has things moving in the right direction. Big week in the shirt coming up!
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) Axle Bar Speed Bench Press vs 2 Chains Per Side 150x8x3
B1) DB Bench Press Worked up to 120's x 8 - PR!
C1) Bench Press Iso Hold vs Doubled Mini Bands 65x3x60 sec
D1) Bent Over Rows on Pit Shark with Spud Strap 5x15 D2) Pressdowns 5x20
E1) Bent Over SA Cable Rear Delt Raises 3x15 E2) Cable Curls 3x20
