Max Effort Upper: Wide Grip Swiss Bar Bench Press vs Bands [PR]

After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.

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I don' train my wide grip that often because I've not gotten much carryover out of it in the past, but I opted to use this grip on the Swiss Bar for my max effort work as it has been a couple years since I've done it. I managed to hit a pretty massive PR, and probably had more in the tank. I guess at least it shows my true strength is improved in that time if nothing else. I also knew that the following weekend I would be out of town for family stuff, so I felt like this was okay so I didn't have to try to build off this the following week. A really good training session with my man Andrew.

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A post shared by Brandon Smitley, MS CSCS USAW (@bsmitley) on Dec 22, 2018 at 4:58pm PST

Items Used in this Training Session

Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each

A1) Wide Grip Swiss Bar Bench Press vs Doubled Mini Bands Worked up to 265x1 - PR! 240x2x2

B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands Worked up to 205x5 - PR

C1) Pec Dec Flys 3x15

D1) V-Bar Pressdowns 4x12 D2) Dips 4x15

E1) Skull Crushers 3x25

F1) Incline Windmills 3x20 F2) Rear Delt Raises 3x20