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
On this Wednesday I started my new dynamic effort wave for bench press, and stuck with the bread and butter competition bar and bands. I managed to get up to a good rep PR, and followed some stuff up with quite a bit of back volume. Some rather good progress is continuing to come along, so that's a great sign.
Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
Fat Lat Bar
Spud Ab Strap
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) Speed Bench Press vs Doubled Mini Bands
55x10
55x5 - add bands
75x5
95x3
115x3
130x10x3
B1) Close Grip Bench Press vs Doubled Mini Bands
145x5
170x5
190x11 - PR
C1) DB Bench Press
85's x 20, 20, 17
D1) DB Rows
4x8 per arm
E1) Cambered Bar Chest Supported Rows
3x10
F1) Fat Bar Lat Pulldowns
3x10
G1) Standing Spud Ab Straps Cable Rows
3x12
H1) Band External Rotations
3x20
H2) Supinated Band Pull Aparts
3x20