After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
This Wednesday kicked off a new speed bench wave against bands, as we add in a bit more specificity towards the end. After the speed work, I ramped up to a good hard set with nearly all my chains on for a good all out rep set. I have no idea what the total weight is at the top, but it's definitely challenging my lockout, which is what I need the most. Finished up with some good back work, and called it a day.
Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
EZ Loaders
Chains
Swiss Bar Attachment
Warm Up
Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads
Cats/Camels - 10 each
90-90 T-Spine Rotation - 10 each side
Push Up to Downward Dog - 10
Band Dislocations - 10
Alternating Band Dislocations - 10 per arm
Band Pull Apart Super Series - 1 round
Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Speed Bench Press vs Doubled Mini Bands
55x10
55x5 - add bands
75x5
95x5
115x3
130x10x3
B1) Bench Press vs Doubled Mini Bands and Ascending Chains
130x5 + 1 Chain Per Side
130x5 + 2 Chains Per Side
130x5 + 3 Chains Per Side
130x7 + 4 Chains Per Side
C1) Incline DB Bench Press
90's x 12, 12, 12
D1) Wtd Pull Ups
Worked up to a hard set of 8(+63)
E1) Cambered Bar Dead Stop Rows from Pins
4x10
F1) Swiss Bar Lat Pulldowns
4x10
G1) Seated Bent Over Rear Delt Raises
4x25