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 Wednesday training session had me hitting my final wave of speed benching on floor press, and I think it's safe to say I made some good progress here. I'm slowly starting to pull back on my accessory work volume and just ramped up to some harder sets here and there. It's crazy to think that at this point I'm a month out, and the time has flown by. A few more weeks to dial in a few things, and then we just go with the flow.
Items Used in this Training Session
Sabertooth Bench Bar
Core Blaster
T-Bar Handle
Monster Mini Band
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
195x3
210x6x3
B1) Close Grip Floor Press
205x5
230x3
255x6 - PR
C1) Neutral Grip DB Floor Press
85's x 18, 15, 13
D1) Wtd Chin Ups
Worked up to a hard set of 8, then did one drop set
E1) T-Bar Rows vs Band
Worked up to a hard set of 8
F1) DB Rows
3x10 per arm
G1) Band Straight Arm Lat Pulldowns
3x15
G2) Band External Rotations
3x20