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 Thursday was just a lighter back day after working with some clients. Super quick and in and out in about 40 minutes. My lovely wrist straps are starting to fall apart though so I'll have to be looking into getting some new ones. Definitely a bummer, because breaking in any new gear is a pain in the butt.
Items Used in this Training Session
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) Pull Ups
3 sets, max reps (25, 16, 14)
B1) Low Row Machine
3x10 per arm
C1) Supinated Bent Over Rows
3x10
D1) Lat Pulldowns
3x12
E1) Leg Press Calves
4x15
F1) Off Set KB Carry
3 trips per side