While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday's training kicked off my final speed bench wave before the meet. A few things will have to change up just a tad, but I'll cover that each week as it happens. But for this particular week, things are staying just the same. I've still got some good quality back training in as well, but did a little more pre-hab work to keep the shoulders feeling good. From this day on I'm pretty much going to be slowly backing things off as I taper closer towards meet day.
Items Used in this Training Session Sabertooth Bar EZ Loaders Chains MAG Grip Swiss Bar Blast Straps Mini Band Micro Mini Band
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 2 Chains Per Side 55x10 55x5 - add chains 75x3 95x3 115x3 130x10x3
B1) Close Grip Bench Press vs 2 Chains Per Side 175x5 215x10 - PR
C1) Bench Press vs 2 Chains Per Side 195x2x12
D1) MAG Grip Lat Pulldowns 3x10
E1) Swiss Bar Pendlay Rows 3x10
F1) Blast Strap Inverted Rows 4x15
G1) Seated Band External Rotation 3x20
H1) Supinated Band Pull Aparts 4x30
