Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSunday morning I got in some more max effort benching with everyone. Since they were getting up to some pretty heavy attempts for their meets, I just jumped in with them and use the foam board to mix up my variations a little bit. I got some pretty crappy sleep that night, and after having a long day at work on Saturday, plus my squatting, I knew things weren't exactly going to be ideal, so I just did what I could. I was hoping to hit 255x10, but on the 8th rep I just decided to cut my losses there for the day. The close grip Spoto presses against chains was a good variation I'm going to need to keep around. Otherwise, another good Sunday with the girl the rest of the day before starting a long week. Hopefully things good much better next Sunday.
Items Used in this Training Session Sabertooth Bench Bar EZ Loaders Chains Spud Ab Strap Monster Mini Band
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) Foam Board Bench Press 55x10 105x10 145x10 175x10 195x10 235x10 255x8 - PR 215x12 225x12
B1) Close Grip Spoto Press vs 2 Chains Per Side 165x12 145x2x12
C1) EZ Bar Skull Crushers 4x12
D1) Spud Strap Pressdowns 3x15
E1) Overhead Band Tricep Extensions 100 total reps E2) Seated Bent Over Rear Delt Raises 100 total
