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.
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Hitting up the second week of this dynamic effort wave, and things are feeling good and light after a crazy day on Saturday. Working some hard iso holds with the chaos bench press and higher rep accessory work to flush some blood around and get things feeling better. Good training day with my man Lucas though!
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
150x8x3
B1) DB Bench Press
3x15
C1) Chaos Bench Press Holds
203x3x30 sec
D1) Supinated Seated Cable Rows
5x20
E1) Reverse Pec Dec
100 total reps
F1) Pressdowns
100 total reps