While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Wednesday I got in some speed bench work, and it really wasn't anything special to write home about. I'm really struggling to make some progress on my close grip work against the chains for some reason. Hopefully I can end the speed wave on a good note with a PR of some sort, but it not, not worries. Just some rather higher volume back work since I kept things a little lighter on Monday. One more week of the wave, and then we go into some peaking here soon.
Items Used in this Training Session
Chains
EZ Loaders
Average Bands
Blast Straps
Mini Band
Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15
A1) Buffalo Bar Speed Bench Press vs 2 Chains Per Side
55x10
55x5 - add chains
85x3
105x3
125x3
150x8x3
B1) Close Grip Buffalo Bar Bench Press vs 2 Chains Per Side
190x4
230x6
C1) Buffalo Bar Bench Press vs 2 Chains Per Side
205x10
205x10
205x8
D1) Wtd Wide Grip Pull Ups
3x10 (+55 lbs)
E1) Cambered Bar Reverse Band Rows
3x15
*These are done lying in the bench press position.*
F1) Blast Strap Inverted Rows
3 sets, max reps
G1) Band Straight Arm Lat Pulldowns
3x20
H1) Band Face Pulls
5x30
H2) Side Bends off GHR
3x15 per side