After sustaining multiple low back issues the past year, I'm not focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
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Sunday we didn't end up having any team training, and I opted to take Monday off, so I got in my max effort upper work in on a Tuesday afternoon after I was done with clients. I ended up having to train solo, so I didn't get to push my top sets nearly as hard as I wanted, but I am still very pleased with the work that I was able to get in. I feel that if I had a lift off and spotter, I might have been able to get a new 10RM PR, but 230x9 is still a PR for me, and huge progress. I think the foundation of my bench press is looking really good. I'll be kicking off a new max effort rotation and training block next week, so there will be some changes to address to make sure I'm able to get in some good progress for a meet later in 2018.
Items Used in this Training Session
Swiss Bar
Chains
Monster Mini Band
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) Swiss Bar Floor Press
45x10
95x10
135x10
165x5
185x5
205x3
230x9 - PR
215x11
215x9
B1) Close Grip Swiss Bar Floor Press vs 2 Chains Per Side
135x3x10
C1) DB Bench Press
90's x 14, 13, 12
D1) Zercher Triceps
4x12
E1) Band Pressdowns
150 total reps
F1) Band Pull Aparts
200 total reps