Bench Opener and Second Attempt (w/VIDEO)

I’m currently in meet prep for the 2015 XPC Finals at the Arnold Sports Festival during the weekend of March 6-8th. I will be competing on Friday, March 6th, 2015 at 132 pounds, raw with knee wraps.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com

Sunday I got my bench training in, and things are looking really good. I worked up to some pretty decent heavy weights with no issues. In a few weeks I may end up working up a bit heavier than this, but as of right  now I'm very happy with where my bench press is sitting. I'm going to keep hammering away at my triceps, as that's really been the "X" factor lately.

I did have some really weird stuff going on with my right trap though, as if it felt I had a huge freaking knot in it. I tried using some SMR techniques and stretching, which helped some, but I still felt it come right back after training. The lovely girlfriend put some tender car into it the following day which also helped. I think it's mainly gone, and may have just slept wrong the night after squatting/pulling. Whatever it was, I'm going to keep my eye on it to make sure it's nothing too serious.



Warm Up
Bench Press - 50's x4x12
Mini Band Face Pulls - 100 total reps
Cable Side Bend - 3x12

A1) Bench Press
45x10
95x5
135x5
185x3
205x2
225x2
245x1
270x1
290x2
310x1

325x1
- to foam board

B1) Close Grip Bench (with Shoulder Saver)
275x3x5

C1) Reverse Band JM Press
3x12
205 rep out - feet up, close grip bench

D1) Light Band Pressdowns
50 total reps

E1) Front Delt Raises + Side Raises
3x16+8

F1) Band Flys
50 total reps

Grip Work
A1) Pinch Grip Deadlift, 5 sec hold - 125x1
B1) CoC #0.5 - 2 sets
C1) Pinky Squeezes - 2 sets


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