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.
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Sunday's bench training wasn't really a max effort day, but being bench only I got one more quick speed bench session in, and then some blood flow work to keep fresh. I know that I've got to keep some weight in my hands for my bench press to feel good, so this fit the bill nicely. Now we really rest up with just a few more fluff sessions to stay loose and keep the glycogen coming off.
Items Used in this Training Session
Sabertooth Bar
EZ Loaders
Chains
Monster 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) Speed Bench Press vs 2 Chains Per Side
55x10
55x5 - add chains
85x3
105x3
125x3
145x3
165x6x3
185x1
195x1
205x1
B1) Neutral Grip DB Bench Press
3x20
C1) Band Pressdowns
100 total reps
D1) Band Face Pulls
4 sets, max reps