After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThis particular Friday evening I had to get it in super late, at almost 8pm. With the meet getting closer, I didn't even stress it and just did quite a bit of bodyweight based work, and then focused some time on some rehab modalities to keep me feeling good. I know logs like this are super boring, but sometimes it's the sessions like this that you don't realize help more than you think. One final session left in the shirt, and then it's time to really heal up before meet day.
Items Used in this Training Session Average Band
Warm Up Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves Hip Flexor Stretch - 30 sec per leg Leg Lowering 1 - 10 per leg Leg Swings (forward and side to side) - 10 per leg Alternating Lunges - 10 per leg Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Lateral Lunges - 10 per leg Hanging Knee Raises - 15
A1) GHR (Elevated) 3 sets, max reps
B1) Assisted Pistol Squat 5x15 per leg
C1) Band Pull Throughs 100 total reps
D1) Decline Single Arm KB Sit Ups 3x10 per arm
