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.comOn this Saturday I got in some great shirt work with the crew. I worked on some 1 board work to get some weight in my hands and to get close to touching. This is about a weight I would like to take around a second attempt, and they way things moved, I think that's in good order. I've still got to work on pulling the bar apart to load up the shirt a bit more, but I've got to be pleased with how things still moved. I think I was good for 485, but after all the work I did up to the 465, I just opted to call it there. We'll give things a heavier whirl in about a month.
Items Used in this Training Session Sabertooth Bench Bar Metal Jack Bench Shirt Monster Mini Bands Mini Band
Warm Up Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads Cats/Camels - 10 each 90-90 T-Spine Rotation - 10 each side Push Up to Downward Dog - 10 Band Dislocations - 10 Alternating Band Dislocations - 10 per arm Band Pull Apart Super Series - 1 round Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) 1 Board Press 55x10 105x5 145x5 195x5 235x3 285x2 - add board 305x1 325x1 340x1 375x1 - add shirt 415x1 445x1 465x1 - PR
B1) Pin Press (#25) 225x6 275x6 295x6 315x6 - PR
C1) Incline Band Crossbody Tricep Extensions 4x12
D1) Decline KB Skull Crushers 4x10
E1) Close Grip Push Ups vs Band 100 total reps
F1) Band External Rotations 100 total reps
