While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Wednesday also kicked off a new speed bench wave. I'm back to running with the competition bar and some doubled mini bands. I already feel much faster and that my bench press strength is definitely up. Running six weeks of Buffalo Bar speed work has already felt some good carryover. I really hammered the back training for the day because I was feel exceptionally good on this particular day. Gotta roll with the punches and take what you can some days. I won't complain about a rep PR with my close grip work either.
Items Used in this Training Session
Sabertooth Bar
Mini Bands
Core Blaster
T-Bar Row Attachment
Tsunami Lat Bar
MAG Grip
Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15
A1) Speed Bench Press vs Doubled Mini Bands
55x10
55x5 - add bands
75x3
95x3
115x3
130x10x3
B1) Close Grip Bench Press vs Doubled Mini Bands
160x5
190x10 - PR
C1) Bench Press vs Doubled Mini Bands
170x2x12
D1) T-Bar Row
4x8
E1) DB Chest Supported Rows
4x10
F1) Tsunami Bar Lat Pulldowns
4x10
G1) MAG Grip Seated Cable Rows
4x10
H1) Band Reverse Pec Dec
4x20