Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday's training session was a good day back to some dynamic effort benching. Lucky me, Adrian opted to jump in on this training session with me again for the second day in a row. More than likely this will come to an end soon as she's picked up a new job that starts on Thursday, but hopefully we still get to train together on Saturdays and some random sessions here and there. For my first day back to some dynamic effort work, I can't be too disappointed, weights felt good and fast, and I feel like I'm starting my off season training cycle off with a good step in the right direction. I'm going back to adding in my higher rep DB work after my work up sets, as this was when my raw bench press seemed to see the biggest benefit. I'm really wanting to start to inch my way towards a 350 bench press at 132. I'm not too terribly far away, and I thought I was probably pretty close when I was training for the APF meet. Now I just need to keep a good base and get healthy and hopefully at my next full power meet I can put something big up.
Items Used in this Training Session Swiss Bar Mini Bands Swiss Angle Lat 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) Swiss Bar Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 75x3 95x3 120x10x3
B1) Close Grip Swiss Bar Bench Press 185x5 210x10 - PR
C1) Neutral Grip DB Bench Press 75's x 20, 18, 16
D1) Wtd Close Grip Chin Ups (+15lbs) 3 sets, max reps
E1) DB Chest Supported Rows 4x8
F1) Swiss Angle Bar Lat Pulldowns 4x10
G1) Band Pull Aparts in Bench Press Position (Supine) 100 total reps
