After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
This particular Wednesday I got in my final day of the wave for my speed bench work with the new Elitefts Cambered Swiss/American Bar. I've made some good progress on this bar, and hopefully it has some good carryover to my bench press. I just know that the close grip variations and speed work were just super hard with the camber of the bar. Back work to help keep that moving along. Running off some good Christmas food certainly helped training, that's for sure.
Items Used in this Training Session
Cambered Swiss Bar
Micro Mini Bands
EZ Loaders
Chains
T-Bar Row Attachment
Econo Core Blaster
Blast Straps
Warm Up
Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads
Cats/Camels - 10 each
90-90 T-Spine Rotation - 10 each side
Push Up to Downward Dog - 10
Band Dislocations - 10
Alternating Band Dislocations - 10 per arm
Band Pull Apart Super Series - 1 round
Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Cambered Swiss Bar Speed Bench Press vs Doubled Micro Bands and 1 Chain Per Side
45x10
45x5 - add bands and chains
75x5
95x3
120x10x3
B1) Close Grip Cambered Swiss Bar Bench Press
185x5
210x3
235x7 - PR
C1) DB Floor Press
85's x 18, 16, 15
D1) Wtd Pull Ups (+25)
3 sets, max reps - 15, 13, 12
E1) T-Bar Rows
4x10
F1) Single Arm Blast Strap Inverted Rows
3x10 per arm
G1) Single Arm Band Straight Arm Lat Pulldown
3x12 per arm