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 was a bit different in that I planned to train my back again on Thursday, so for my accessory work I just did some light shoulder and tricep stuff. This wasn't the greatest bench day for me, but it is what it is. Hopefully when I re-run this speed bench wave, things are feeling much better.
Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
Fat Tricep Bar
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
85x5
105x3
125x3
145x3
165x6x3
B1) Close Grip Bench Press vs Doubled Mini Bands
170x5
190x3
215x5
170x11
C1) DB Bench Press
85's x 20, 20, 15
D1) Seated DB Overhead Press
4x10
E1) Fat Bar Pressdowns
6x12
E2) Seated Bent Over Rear Delt Raises
4x15