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.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
On this Saturday I got in some great shirt work with the crew. I worked on some 1 board work to get some weight in my hands and to get close to touching. This is about a weight I would like to take around a second attempt, and they way things moved, I think that's in good order. I've still got to work on pulling the bar apart to load up the shirt a bit more, but I've got to be pleased with how things still moved. I think I was good for 485, but after all the work I did up to the 465, I just opted to call it there. We'll give things a heavier whirl in about a month.
Items Used in this Training Session
Sabertooth Bench Bar
Metal Jack Bench Shirt
Monster Mini Bands
Mini Band
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) 1 Board Press
55x10
105x5
145x5
195x5
235x3
285x2 - add board
305x1
325x1
340x1
375x1 - add shirt
415x1
445x1
465x1 - PR
B1) Pin Press (#25)
225x6
275x6
295x6
315x6 - PR
C1) Incline Band Crossbody Tricep Extensions
4x12
D1) Decline KB Skull Crushers
4x10
E1) Close Grip Push Ups vs Band
100 total reps
F1) Band External Rotations
100 total reps