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.
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While it was a quick turn around, I opted to get in my dynamic effort work on Wednesday. I was hoping to get this in on Thursday, but I knew that I would be planning to get in my shirt on Saturday, so I thought it would be best to be as fresh as I could for that session. I still ended up having an excellent training session, so that's a huge plus. Rather than start a new wave, I just decided to keep this wave going as part of prep. I think it will help me squeeze out one more wave over prep because of it.
Items Used in this Training Session
Cambered Swiss Bar
Micro Mini Bands
EZ Loaders
Chains
MAG Grip
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
110x12x3
B1) Close Grip Cambered Swiss Bar Bench Press
170x3
195x3
220x9 - PR
C1) DB Floor Press
75's x 20, 20, 20
D1) Wtd Pull Ups (+15)
3 sets, max reps - 20, 15, 12
E1) DB Chest Supported Rows
4x10
F1) MAG Grip Lat Pulldowns
4x8-12