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 particular Saturday was a raw based day, and I used the reverse light band set up to keep some weight in my hands, but also try to match my shirt in terms of the strength curve. I managed work up to a good solid PR single, and even had some left in the tank so I took another single. I'm really happy with where this is, and I'll try to work on improving this over the coming month. I feel this will have a great translation over to my shirt work, as it's had good success for just my raw bench in general. I'm still trying to really dial things in and bring up these lagging triceps, so hopefully I can keep seeing the progress I want. I know I've got to be patient, and the good stuff will come in the shirt with time.
Items Used in this Training Session Sabertooth Bench Bar Light Bands Swiss Bar Chains Monster Mini Band Mini Band
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 reverse bands 195x3 235x3 285x3 320x1 350x1 - PR 360x1 - PR 325x2x2
B1) Swiss Bar Floor Press 45x8 95x8 135x8 185x8 205x8 225x8 240x8 - PR
C1) Swiss Bar Skull Crushers vs Chains 1 Chain Per Side x 8 2 Chains Per Side x 8 3 Chains Per Side x 8
D1) Incline Tate Press 4x12
E1) Overhead Band Tricep Extensions 100 total reps
F1) Band Reverse Pec Dec 3x20
