Max Effort Upper: Shirt Work vs Chains [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 was a great day of shirt work. I went back to using some chains on my main work, but decreased the total chain weight so that I could increase the straight weight. This was a huge PR for me, and probably about 465 or so in my hands, which is around a second attempt weight for me..Things are finally starting to come together a bit. I hate that I missed a rep raw, but I felt good for it and just had a really hard time locking it out at the top. Oh well, the shirt is what matters most right now.

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 vs 2 Chains Per Side 55x10 55x5 - add chains 105x5 145x5 195x3 235x3 255x1 275x1 285x1 305x1 - miss 325x1 - add shrit 355x1 375x1 395x1 415x1 - PR

B1) Medium Grip Floor Press vs 4.5 Chains Per Side 55x10 105x8 125x8 145x9

C1) JM Press vs 2 Chains Per Side 105x3x10

D1) Wtd Bench Dips 4x10-15

E1) Crossbody Band Tricep Extensions 4 x swole E2) Band Reverse Pec Dec 4x20