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.comSunday's bench training wasn't really a max effort day, but being bench only I got one more quick speed bench session in, and then some blood flow work to keep fresh. I know that I've got to keep some weight in my hands for my bench press to feel good, so this fit the bill nicely. Now we really rest up with just a few more fluff sessions to stay loose and keep the glycogen coming off.
Items Used in this Training Session Sabertooth Bar EZ Loaders Chains Monster Mini Band
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) Speed Bench Press vs 2 Chains Per Side 55x10 55x5 - add chains 85x3 105x3 125x3 145x3 165x6x3 185x1 195x1 205x1
B1) Neutral Grip DB Bench Press 3x20
C1) Band Pressdowns 100 total reps
D1) Band Face Pulls 4 sets, max reps
