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.comThursday evening I cranked out another 10x10 session, and this one was actually rather tough. I had a longer day at work than usual, helping clients, and just usual "life" stuff. I still wanted to chug through and get done the main work I wanted, and then just go from there. I got in a couple different exercises for my accessory work, but then I eventually opted to call it a night and just get out. A big weekend in the shirt was approaching, so there was no reason to give that up for some accessory work.
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 195x10x10
B1) Cambered Bar Bent Over Rows 4x8-10
C1) KB Bent Over Rows 4x10-12
D1) Swiss Angle Lat Bar Seated Cable Rows 3x12
E1) DB Power Cleans 3x20 E2) Rear Delt Raises 3x20
