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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On this Monday I only had about 30 minutes to get something in and, this was all I was able to accomplish. It wasn't much, but it's just what would have to do for the time being. I spent most of the time focusing on good contractions and blood flow, and then took care of business for the rest of the day.
Items Used in this Training Session
Cambered Swiss Bar
Monster Mini Band
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) Cambered Swiss Bar Push Ups vs Band
4x25
B1) Lat Pulldowns
6x20
C1) Swiss Bar Curls
4x15