After having a year away from the platform and a terrible showing at the 2018 XPC Bench Bash, I'm gearing back up for a multiply bench only competition, the APF Pressing the Pieces Together on April 27th, 2019. This meet helps bring awareness and charity donations for Autism Awareness. I'm looking to compete at 132lbs and just have a good meet back, while running my new gym, THIRST, and rehabbing my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWell I've rounded out the second week of meet prep with things feeling rather good. A much better week overall, and I'm continuing to make solid progress. I still would like to see some minor improvements in my sleep and nutrition, but we'll focus on making it one step at a time. Back in the shirt for week 3, and I've got a new bench shirt (size smaller), so hopefully I can manage to squeeze into that and make some good things happen. This week on the 10x10 was actually rather challenging. Hoping to creep into the 200's before I've got to back down a bit.
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) Cambered Swiss Angle Bench Bar Bench Press 175x10x10
B1) T-Bar Rows 3x10
C1) DB Rows 3x10 per arm
D1) Wtd Pull Ups 3x12 (+25)
E1) Seated MAG Grip (Medium Neutral) Cable Rows 3x12
