After having a year away from the platform and a terrible showing at the 2018 XPC Bench Bash, I'm gearing back up for a multiply bench only competition, the APF Pressing the Pieces Together on April 27th, 2019. This meet helps bring awareness and charity donations for Autism Awareness. I'm looking to compete at 132lbs and just have a good meet back, while running my new gym, THIRST, and rehabbing my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
A new dynamic effort bench wave is in the mix as we start dialing in some more specificity approaching meet day. This is my final real speed wave before the meet, so I've got to make the most of it, and be deliberate as much as I can. I'm starting to pull back on accessory work just a tad bit as well as we start to enter some of the harder sessions. A good training session nonetheless.
Items Used in this Training Session
Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each
A1) Speed Bench Press vs Doubled Mini Bands
130x10x3
B1) Incline DB Bench Press
Worked up to a hard set of 10
C1) Chaos Bench Press
3x20
C2) Head Supported KB Shrugs
3x15
C3) Head Supported KB Rows
3x15
D1) Overhead Band Tricep Extensions
4x15
D2) Band Face Pulls
4x15