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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This Saturday was designed to help me figure out where my openers would be and what I would be looking at attempt wise. It appears that opening around 430-435 is what I'm going to do so that I can ensure I get in the meet. I know from the past that people like to open up huge on this stage, and it's not uncommon to see multiple people bomb. So I feel that if I can get in a good solid opener, I'll put myself in a competitive spot from the get go and force people to have to make lifts. I'm hoping to go for a PR on the second attempt, so anything over 451 will be golden. My shirt is fitting loose due to my weight being down, but I know that is an easy fix after weigh ins. The fact I'm hitting all these without my gear where I want it, is a good sign.
Items Used in this Training Session
Sabertooth Bench Bar
Metal Jack Bench Shirt
Monster Mini Bands
EZ Loaders
Chains
Mini Bands
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) Bench Press
55x10
105x5
145x5
195x3
235x3
255x1
275x1
285x1
305x1
315x1
345x1 - add Metal catapult
375x1 - add shirt
405x1 - touch
435x2x1
465x1 - add reverse monster mini bands
B1) Shoulder Saver Bench Press (Red) vs 4 Chains Per Side
145x5
195x3
215x3
235x3
C1) Skull Crushers vs 4 Chains Per Side
4x10; then a drop set on the last set
D1) Band Pressdowns
100 total reps