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.comWith meet prep now starting, I kicked things off starting on a Monday. While not ideal, I needed to get in as much training as I can for this meet, so rather than waiting a whole week, I just got my bench press work in on Monday with Adrian. I got in some good PRs and overall it was a great first training day. Gotta keep hammering these triceps!
Items Used in this Training Session Sabertooth Bench Bar Mini Bands Shoulder Saver Micro 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) Pin Press (#26) vs Doubled Mini Bands 45x10 95x5 - set up pins and add bands 135x5 185x3 205x2 225x1 245x1 265x1 275x1 285x1 - PR 255x2x2
B1) Close Grip Shoulder Saver (Black) Bench Press vs 4.5 Chains Per Side 55x10 105x8 125x8 145x8 -PR
C1) High Incline Shoulder Saver (Black) Bench Press 185x10 195x2x10 205x10 -PR
D1) Decline Rolling Tricep Extensions 4x10
E1) Band Pressdowns 200 total reps E2) Band Pull Aparts in Bench Press Position 4x25
