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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One this Friday I only had about 45 minutes to get everything in, so I just hit some basic movements and just tried to call it a wrap. It was a good leg pump and is keeping things going, but I also knew I was going to have a big bench day the following day, so I was trying to keep that in mind as well.
Items Used in this Training Session
Warm Up
Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves
Hip Flexor Stretch - 30 sec per leg
Leg Lowering 1 - 10 per leg
Leg Swings (forward and side to side) - 10 per leg
Alternating Lunges - 10 per leg
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Lateral Lunges - 10 per leg
Hanging Knee Raises - 15
A1) Goblet Alternating Lunges
4x10 per leg
B1) Close Stance Goblet TKE Sissy Squats
3x12
C1) Wtd GHR (Elevated)
3x8; then 1 drop set
D1) Reverse Hyper
3x25