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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Second week of dynamic effort work, and things were feeling great! Hitting a DB bench press PR and moving some good weight on the accessory work has things moving in the right direction. Big week in the shirt coming up!
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) Axle Bar Speed Bench Press vs 2 Chains Per Side
150x8x3
B1) DB Bench Press
Worked up to 120's x 8 - PR!
C1) Bench Press Iso Hold vs Doubled Mini Bands
65x3x60 sec
D1) Bent Over Rows on Pit Shark with Spud Strap
5x15
D2) Pressdowns
5x20
E1) Bent Over SA Cable Rear Delt Raises
3x15
E2) Cable Curls
3x20