While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Sunday's training was my final main bench press day for the meet. I've still got some dynamic effort work to come into play, but this was the finale. Just getting up to my opener in the shirt (likely to be 451), and then hitting some raw supplemental work, and very light accessory work. I feel that I've taken away a lot of good stuff from being in the bench shirt again, and that my bench press has made some significant progress this training cycle. Time to round out some final things, and then rest up, make weight, and SFW on meet day.
Items Used in this Training Session
Sabertooth Bench Bar
Metal Jack Bench Shirt
Red Shoulder Saver
EZ Loaders
Chains
Monster Mini Band
Mini Band
Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15
A1) Bench Press
55x10
105x5
145x5
195x5
235x3
265x2
285x1
305x1
345x1 - add shirt, didn't touch
375x1
415x1
455x1
B1) Shoulder Saver (Red) Bench Press vs Chains
235x5 - 2 chains per side
235x5 - 3 chains per side
235x5 - 4 chains per side
C1) Decline Rolling Tricep Extensions
4x10
D1) Band Pressdowns
100 total reps
D2) Band Pull Aparts
100 total reps