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.comA good training session to round out week 4 of prep. Kept things rather simple, and just got in my quality of work. I'll be taking the next day off to rest up for a big shirted bench press session!
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 185x10x10
B1) DB Rows 3x8 per arm
C1) Cambered Swiss Angle Bar Bent Over Rows 3x10
D1) Straight Arm Lat Pulldowns 3x12
E1) Band Pull Aparts 300 total reps
