ME Upper: Swiss Bar Benching vs Bands [PR!] (w/VIDEO)

After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.

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Sunday's training was another brutally hot one with an insane amount of humidity, but it got done. I finally put together a really good bench session after a few weeks of not having the best days. I was a bit worried about how I would feel after the heavy squats I took on Saturday, but it didn't really seem to affect me much. This movement has a pretty good carryover for me as it's always very tough to stay tight and continue to lock the weight out with how much tricep emphasis there is. My backdown work went even better, and I just called it at two sets for the day. Lots of tricep work for accessory work, and the dreaded 300 total reps on band pull aparts. I'll have another nutrition update next week, and hopefully things are still looking good. I've had multiple people say that I look much bigger and leaner (not sure about that one thought), so I guess we'll see. Body is feeling really good at this point so I'm happy about that. I've also verbally committed to World's, so I'll be sending in my registration form probably within the next month.

[youtube=https://www.youtube.com/watch?v=5b3-8szrCeE]

Items Used in this Training Session Swiss Bar Mini Bands 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) Swiss Bar Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 95x3 135x3 165x3 185x3 205x3 230x3 - PR 235x3 - PR 215x2x4

B1) Close Grip Swiss Bar Bench Press 205x3x10

C1) EZ Bar Skull Crushers 3x8

D1) Decline Rolling Tricep Extensions 4x10

E1) Band Overhead Tricep Extensions 4x40 E2) Band Pull Aparts 300 total reps

F1) Oblique Crunches off GHR 3x20 per side