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.
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This particular Wednesday had me hitting some good quality speed bench work again, but with a PR on some close grip work. I wish I would have had a training partner as I think I was good for 10 reps, but I shut it down here knowing that I secured a rep PR and had more in the tank. We'll continue to address that next week and see if I can add in some more weight. I just continued to follow things up with more back work and do everything I can to stay healthy. I've been having some symptoms of a tight pec minor on my right shoulder that comes and goes, and it's been a real pain in my ass at times. I tend to be able to train okay, but I've got to keep this feeling good as much as I can.
Items Used in this Training Session
Sabertooth Bench Bar
Mini Bands
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
135x3
150x8x3
B1) Close Grip Bench Press vs Doubled Mini Bands
160x3
180x3
205x8 - PR
C1) DB Bench Press
85's x 20, 20, 16
D1) Wtd Pull Ups
3x8 (+20kg)
E1) Bent Over Rows
3x10
F1) Standing Cable Rows
3x10
G1) Straight Arm Lat Pulldowns
3x15
G2) Supinated Band Pull Aparts
3x30