While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWith this new meet prep, I've opted to change up my training schedule a little bit, and am not hitting my dynamic effort upper days the day after my lower speed work. When I go back to getting ready for a full power meet, this will likely change as I'll need the recover, but for now with the bench press being my main focus, I'm able to recover rather quickly since my squats and deadlifts are nearly as heavy as normal. I'm running with the Buffalo Bar for my speed work for 6 weeks, to increase my time under tension. Then I'll take the final 6 weeks and use the straight bar and really dial things in as I need to. I also removed the higher rep work afterwards, and added in some heavier sets of 10-12. This will slowly increase as well. Since I'm going to be in the shirt, I need to get my triceps drastically stronger to help me handle the loads I want to be able to handle. Not a bad training session.
Items Used in this Training Session Mini Bands MAG Grip Spud Strap Blast Straps
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Buffalo Bar Speed Bench Press vs Doubled Mini Bands 55x10 55x5 - add bands 75x3 95x3 115x3 130x10x3
B1) Close Grip Buffalo Bar Bench Press vs Doubled Mini Bands 155x5 185x10 - PR
C1) Buffalo Bar Bench Press vs Doubled Mini Bands 165x12 165x10
D1) Cambered Bar Bent Over Rows 4x8
E1) DB Chest Supported Rows 4x10-12
F1) MAG Grip Seated Cable Rows 3x12
G1) Spud Strap Lat Pulldowns 4x20
H1) Blast Strap I, Y, T, W 3x5 each H2) Wtd Side Plank 3x30 sec per side
