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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The way my schedule was set up, I decided to hit my leg work on a Thursday so that I could come in as fresh as possible for my bench training on Saturday. My main goal right now is maintenance with my lower body until the meet is over, and then I'll start ramping this back up again. I personally enjoy nothing more than hitting my legs good and hard, but I've got to just keep my eyes focused on the bigger picture for the next month or so. I already know my road back to trying to compete in full power is a rough one, so I can't let it beat me up too bad. At least I'm able to train pain free. Big bench day is up next!
Items Used in this Training Session
Monster Mini Band
Blast Straps
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) Wtd GHR (Elevated)
3x6; then one drop set
B1) Front Loaded FFE Reverse Lunges
3x10 per leg
C1) TKE Close Stance Goblet Squats
3x15
D1) Reverse Hyper
3x15
D2) Blast Strap Fall Outs
3x15