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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
This particular Thursday I had time to squeeze out some extra upper body work, so I just made it a quick 45 minute session after some PT clients. Eventually these are going to have to drop as well as I continue to get further along in prep, but I'm doing what I can to keep my volume high and keep things progressing nicely. I've really grown to like the bodybuilding work, and I can't wait until the meet is over so that I can do some more of this and put some more effort into this training. I love competing, but eventually it just takes it's toll on me mentally. Oh well...suck it up butter cup.
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) Lateral Raises
4x8
B1) Cable Rear Delts
4x15
C1) Overhead Press Machine
4x12; then two drop sets
D1) Barbell Curls
4x8
E1) Hammer Curls
4x12
F1) Horizontal Hack Squat Calf Raises
3x15
G1) Pallof Hold
3x20 sec per side