After having a year away from the platform and a terrible showing at the 2018 XPC Bench Bash, I'm gearing back up for a multiply bench only competition, the APF Pressing the Pieces Together on April 27th, 2019. This meet helps bring awareness and charity donations for Autism Awareness. I'm looking to compete at 132lbs and just have a good meet back, while running my new gym, THIRST, and rehabbing my low back issues.
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Kicking things off with a new dynamic effort upper wave, using the axle bar and some chains. This should be the final wave before I go back to a straight bar and really try to get after it before going into the meet. Things are feeling really good pressing wise, and just emphasizing the extra fluff has been a huge help lately.
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) Axle Bar Speed Bench Press vs 2 Chains Per Side
130x10x3
B1) DB Bench Press
Worked up to 115's x 10
C1) Close Grip Chaos Bench Press
4x20
C2) Straight Arm Lat Pulldowns
4x15
D1) Face Pulls
4x20
D2) Pressdowns
4x20
D3) Lateral Raises
4x15