Max Effort Upper: Cambered Bench Bar vs Chains [PR]

While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Sunday was a raw training session early in the morning. The training crew has moved to early morning training on Sunday's, and while I think some times they don't like it, it's just what needs to be done to get everything in. I enjoy being able to get things done, and then go to church and catch lunch with Adrian's family, and then usually spend the day with here and disconnect from the rest of everything else I've got going on. I think that's a very important part of training that can be worked on by most. But I managed to knock out some huge bench press PR's, which so that some good things are coming on the raw side of things. I hate this cambered bar work, so it's certainly some good progress.

Items Used in this Training Session EZ Loaders Chains Shoulder Saver Monster Mini Bands

Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15

A1) Cambered Bench Press Bar to 1 Board vs 2 Chains Per Side 45x10 45x5 - add chains and 1 board 95x5 135x5 185x5 215x3 245x3 260x3 - PR 240x2x4

B1) Close Grip Red Shoulder Saver Bench Press vs 2 Chains Per Side 195x8 205x8 220x8 - PR

C1) Decline Rolling Tricep Extensions 4x8-10

D1) Close Grip Push Ups vs Band 3x20

E1) Close Grip Red Shoulder Saver Bench Press 145 x 3 sets, max reps

F1) Incline W+T 3x20 each F2) Band Side Bends 2x25 per side