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.comThis was my final week of doing 10x10, and I ended with 210 for my final weight using the difficult cambered swiss angle bar. I'm very happy with this and how everything went, and I made a ton of progress on this while I was running it. We'll start to see the fruits of the labor in the coming weeks as I'm in my overreaching period. Some solid back work to round things out though.
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 210x10x10
B1) T-Bar Rows 4x10
C1) Inverted Rows 3 sets, max reps
D1) MAG Grip Supinated Lat Pulldowns 3x12
E1) DB Pullovers 3x15
F1) Chest Supported Rear Delt Raises 4x25
