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.comThe way my schedule was set up, I decided to hit my leg work on a Thursday so that I could come in as fresh as possible for my bench training on Saturday. My main goal right now is maintenance with my lower body until the meet is over, and then I'll start ramping this back up again. I personally enjoy nothing more than hitting my legs good and hard, but I've got to just keep my eyes focused on the bigger picture for the next month or so. I already know my road back to trying to compete in full power is a rough one, so I can't let it beat me up too bad. At least I'm able to train pain free. Big bench day is up next!
Items Used in this Training Session Monster Mini Band Blast Straps
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) Wtd GHR (Elevated) 3x6; then one drop set
B1) Front Loaded FFE Reverse Lunges 3x10 per leg
C1) TKE Close Stance Goblet Squats 3x15
D1) Reverse Hyper 3x15 D2) Blast Strap Fall Outs 3x15
