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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
A new dynamic effort wave in the books, and working on increasing range of motion with the cambered bar and exploding through weaker areas. Following some things up with a bit heavier DB work, and rounding the session out with higher rep recovery work for the triceps, rear delts, and bicep pump.
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
120x10x3
B1) DB Floor Press
Worked up to 105's x 10
C1) Chaos Bench Press
3x20
D1) Cambered Bar Bent Over Rows
6x15
E1) Pressdowns
5x20
E2) Cable Curls
5x15
F1) Band Pull Aparts
100 total reps