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 Saturday was designed to help me figure out where my openers would be and what I would be looking at attempt wise. It appears that opening around 430-435 is what I'm going to do so that I can ensure I get in the meet. I know from the past that people like to open up huge on this stage, and it's not uncommon to see multiple people bomb. So I feel that if I can get in a good solid opener, I'll put myself in a competitive spot from the get go and force people to have to make lifts. I'm hoping to go for a PR on the second attempt, so anything over 451 will be golden. My shirt is fitting loose due to my weight being down, but I know that is an easy fix after weigh ins. The fact I'm hitting all these without my gear where I want it, is a good sign.
Items Used in this Training Session Sabertooth Bench Bar Metal Jack Bench Shirt Monster Mini Bands EZ Loaders Chains Mini Bands
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) Bench Press 55x10 105x5 145x5 195x3 235x3 255x1 275x1 285x1 305x1 315x1 345x1 - add Metal catapult 375x1 - add shirt 405x1 - touch 435x2x1 465x1 - add reverse monster mini bands
B1) Shoulder Saver Bench Press (Red) vs 4 Chains Per Side 145x5 195x3 215x3 235x3
C1) Skull Crushers vs 4 Chains Per Side 4x10; then a drop set on the last set
D1) Band Pressdowns 100 total reps
