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 was my usual rep effort training day style with a lot of hard accessory work. Being up to 200x10x10 on this bench press variation is getting really hard (and somewhat time consuming). I've probably got a couple weeks left, and then I'm going to have to drop down to some 8x8 to keep making some kind of progress. But all in all, I'm seeing some good results.
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 200x10x10
B1) Single Arm Pit Shark Rows 3x8 per arm
C1) Neutral Grip Seated Cable Rows 3x10-12
D1) Tsunami Bar Lat Pulldowns 3x12
E1) Rear Delt Raises 3x20 E2) Ring Inverted Rows 3x10
