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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Wednesday called for a good dynamic effort upper day again. I'm continuing to make progress on my floor press, which is an excellent sign for my bench press. I've yet to see how it ultimately carries over for my shirt work, but it's always helped my raw training. I've picked up a new part time gig as I begin to plan for all my life adventures for the wedding and such, and this job is rather physical in nature (I walk up to 10 miles per day and lift stuff). So my training will likely now drop to just four days per week until meet day. It's a sacrifice that I just will need to make for a time being, but hopefully it pays off. At least I know I'll never have to do cardio.
Items Used in this Training Session
Sabertooth Bench Bar
Swiss Angle Lat Pulldown 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 Floor Press (straight weight)
55x10
105x5
125x5
145x5
175x3
195x8x3
B1) Close Grip Floor Press
190x3
215x3
245x8 - PR
C1) Neutral Grip DB Floor Press
85's x 15, 15, 12
D1) Supinated Bent Over Rows
3x10
E1) DB Chest Supported Rows
3x12
F1) Swiss Angle Lat Pulldowns (Semi-Supinated)
3x12
G1) Seated Bent Over Rear Delt Raises
1x20
1x15
1x12; then one drop set