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.
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On this particular Monday I was getting in some extra back work after a good hard max effort bench session on Saturday. I need to currently keep addressing my upper back and size until it's time to start making the moves down towards 132. But for now I've got plenty of time to keep hammering away week points. Just some rather standard Mountain Dog Training template.
Items Used in this Training Session
Econo Landmine
Meadows Row Handle
Monster Mini Band
Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each
A1) Meadows Row
4x8
*Ramping up to a top set*
B1) Lat Pulldowns
4x10
C1) Deadstop Seated Cable Rows
3x8
D1) DB Pullovers
4x10
D2) Band Straight Arm Lat Pulldowns
4x15
E1) Cable Shrugs
4x10-12
F1) DB Side Bends
3x20 per side