Dynamic Effort Upper: Speed Bench, Close Grip [PR], Back Training

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.com

Wednesday let me finish up the final speed bench wave of the cycle with the Buffalo Bar. I'll be back to using the straight bar for the rest of the training cycle for my dynamic effort work. After weeks of having some struggling sets on the close grip work, I was finally able to hit a rep PR on the final week, which is a good indicator. Not much, but it's continued progress. I knocked out some really quick back work, and the got my stuff together and headed back to work for the evening. Really been training efficiently lately!

Items Used in this Training Session Chains EZ Loaders Spud Ab Strap Blast Straps 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) Buffalo Bar Speed Bench Press vs 2 Chains Per Side 55x10 55x5 - add chains 85x3 105x3 125x3 145x3 165x6x3

B1) Close Grip Buffalo Bar Bench Press vs 2 Chains Per Side 205x3 240x5

C1) Buffalo Bar Bench Press vs 2 Chains Per Side 215x4x7

D1) Wtd Pull Ups 3 sets, max reps (+15 lbs)

E1) Cambered Bar Bent Over Rows 3x10

F1) Stud Strap Cable Shrugs 3x15

G1) Blast Strap Inverted Rows 3 sets, max reps

H1) Standing Band Ext Rotations 3x20