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.comBuilding with a good week of 10x10 and adding more weight each week still. The back accessory work was great and feeling really good at this point. Hoping to get to at least 200 pounds on the 10x10 before I've got to switch it up 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 180x10x10
B1) DB Chest Supported Rows 4x12
C1) Wtd Neutral Grip Chins Worked up to +60 x 8
D1) Standing Cable Rows 3x12
E1) Fat Bar Lat Pulldowns 3x12
F1) Face Pulls 50 total reps
