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.

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With 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