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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This specific Sunday evening I got in my extra back work for the week. I crammed this session in at 8pm, so I don't think my effort was all there after a long day, but I knew it had to be done. I'll get in some better work later in the week, but the way things are piling up in life rather quickly is just going to have to leave me with where I am with what I can manage to make happen. Things can't always go as planned.
Items Used in this Training Session
Econo Landmine
Meadows Row Handle
Swiss Angle Lat Bar
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) T-Bar Rows
3x10-12
B1) DB Chest Supported Rows
3x10-12
C1) Swiss Angle Lat Pulldowns
3x10
D1) Single Arm Band Lat Pulldowns
3x10 per arm
E1) Decline KB Pullovers
3x15
E2) Band Face Pulls
3x20