Dynamic Effort Upper: Speed Bench, Quick Back Accessory

After having set an all-time PR on my equipped bench press with 457lbs, I'm now in off season mode getting back to some heavy training while running my gym, THIRST.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

 Wednesday I got my second week of the three week wave kicked off with DE bench. I hit a really good top end set on my close grip bench, and overall just felt really good about everything. Kept the back work to simple stuff to set up, and then jumped into the evening to coach athletes.


Items Used in this Training Session

Warm Up
Tons of PRI Based Stuff

A1) Speed Bench Press vs Doubled Mini Bands
150x8x3

B1) Close Grip Bench Press vs Doubled Mini Bands
Worked up to 210x8

C1) DB Floor Press
3x15-20

D1) DB Rows
3x8 per arm

E1) Pit Shark Bent Over Rows
3x10

F1) Straight Arm Lat Pulldowns
3x12

G1) Band Pull Aparts
4 sets of swole
G2) Wtd Plank
4z20 sec

band-packs-home2

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