DE Upper: Speedy Bench, Close Grip [PR], Back (w/VIDEO)

After finally getting an off season training cycle in, I am now in meet prep for WPC World's where I will be competing raw with knee wraps in the 132 pound weight class in Baton Rouge, LA on November 7th, 2016. My goal is to earn my first world championship.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Thursday I got in my speed bench day solo. It was a pretty good training session, and I really wanted to take a stab at 185x10 on my close grip bench press vs bands, but without a spot I just felt it wasn't a good idea. This has continued to make some good improvement, so I'm looking forward to it pushing my press up. I also mixed up my DB work since I began to plateau last week. Rounded out with the usual back work, and called it a day. Another week of prep in the books!

[youtube=https://www.youtube.com/watch?v=nylmBC5B_m0]

Items Used in this Training Session Sabertooth Bench Bar Mini Bands T-Bar Handle Core Blaster MAG Grip

Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15

A1) Speed Bench Press vs Doubled Mini Bands 55x10 55x5 - add bands 85x3 105x3 125x3 145x3 165x6x3

B1) Close Grip Bench Press vs Doubled Mini Bands 150x5 180x10 - PR

C1) Slight Incline DB Bench Press 75's x 3 sets, max reps (20, 20, 18)

D1) Wtd Pull Ups 3 sets, max reps (+20 pounds)

E1) DB Chest Supported Rows 4x10

F1) MAG Grip Lat Pulldowns 3x15

G1) T-Bar Rows 3x12

H1) Face Pulls 4x20 H2) Wtd Side Plank 3x30 sec per side