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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The second week of this dynamic effort wave was a pretty good one. Some decent accessory work followed, with a good top end set of DB pressing. Just adding in some of this extra work has help me feel pretty good considering it's about 48 hours after I press heavier on the weekends.
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) Cambered Bench Bar Speed Bench Press vs Doubled Mini Bands
135x8x3
B1) DB Bench Press
Worked up to 105's x 8
C1) Bench Press Iso Hold vs Doubled Mini Bands
60x3x60 sec
D1) MAG Grip Medium Neutral Seated Cable Rows
6x20
E1) 6 Way Shoulder
4x12
E2) DB Curls
4x20