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 my heaviest day of meet prep. I will admit, it didn't go nearly as planned. I miss my opener and missed my heaviest raw bench press. My weight is definitely taking a toll with all the work that I'm doing, and the lack of sleep and recovery I am getting. This is no one's fault but my own, but it's just what I have to deal with at the time being. It would be safe to say that this has probably been he worst meet prep I've ever had in my career, with all that I have going on in my life (I'm not sure I've ever been so stressed from life, and I'm someone that handles stress well!). But on the positive side, I managed to work around with what I had for the day, and am pleased with my overall ability to be able to chip away at things. I'm really thinking a PR will be much easier once I've bloated into my shirt more..and I know that it's terrible to plan on that, but when you walk over 10 miles a day at work, it's near impossible to keep your weight up. That won't be a problem after weigh-ins, I can count on that, haha. Now it's basically just time to start to pull things back and get in as much recovery as I can. It's all part of the process.
Items Used in this Training Session Sabertooth Bench Bar Metal Jack Bench Shirt Monster Mini Bands Shoulder Saver
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 320x1 - MISS (grr) 320x1 345x1 - add Metal catapult 375x1 - add shirt 405x1 - touch 435x1 - miss, clipped the J-Hook, need to scoot away a bit more 435x1 455x1 485x1 - add red shoulder saver
B1) Shoulder Saver Bench Press (Red) 285x3x5
C1) KB Tate Press 4x10
D1) Decline KB Skull Crushers 4x10-12
E1) Face Pulls 100 total reps
