Max Effort Upper: Reverse Light Band Bench Press [PR]

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.com

This Saturday of max effort was was a great training session. Earlier in the prep I struggled to get anywhere near this, but this week I crushed my all-time PR and just had an overall awesome training day.

Items Used in this Training Session Sabertooth Bench Bar Light Bands Red Shoulder Saver 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) Reverse Light Band Bench Press 55x10 105x5 145x5 - add bands 195x5 235x5 285x3 325x1 345x1 365x1 - PR 375x1 - PR 340x2x2

B1) Reverse Light Band Close Grip Shoulder Saver Bench Press 235x8 285x8 - PR 305x6 - PR

C1) Rolling Tricep Extensions 4x10

D1) Push Ups with Shoulder Saver vs Band 3 sets, max reps

E1) Cambered Bar Chaos Bradford Press 3x20

F1) Band Face Pulls 3x20

G1) Band Pressdowns A couple sets of Swole *I didn't really keep track of what I did, I just made my triceps feel like they were going to explode.*