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 Sunday I just got in some more quick back work to aid in my accessory work. I've got to continue to bring my back up to help give me a solid platform to press from in this shirt. I've even grown found to adding in a fifth day of training with my clients as I've seen some good progress with their bench work when we have just a back emphasized day to aid in hypertrophy. Just a couple exercises for 3-4 sets of 10-20 reps has done the trick. Keep in simple, but get in some good work and I think you'll like what can come of this. I know I have so far.
Items Used in this Training Session
Swiss Lat Bar
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) KB Chest Supported Rows
4x10
B1) Swiss Angle Lat Bar Lat Pulldowns
4x10
C1) Cambered Bar Bent Over Rows
4x15
D1) Straight Arm Lat Pulldowns
4x12