After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.
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Well I'm actually trying to put together a little bench press training cycle. My main goal is just to try to get back to about 95% of my best raw bench (~315) over the course of about two months. I'm probably pretty close right now, but with some actual effort on this front, I feel that I can do it. My training split is only going to have one lower body to try to keep what I can on that front as well. I'm hoping that by the end of 2018 I can hit the platform for a raw bench only meet, and hit an all-time PR. This training day, wasn't too bad, so it's not a bad start. Just a little three week wave of hypertrophy work and getting in a lot of volume.
Items Used in this Training Session
Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each
A1) Swiss Bar Floor Press vs 2 Chains Per Side
Up to 175x10
160x2x10
B1) Close Grip Swiss Bar Floor Press vs 2 Chains Per Side
135x10
140x2x10
C1) Incline DB Flys
3x20
D1) Incline DB Skull Crushers
4x10-12
E1) Pressdowns
100 total reps
E2) Low Face Pulls
100 total reps
F1) Band Pallof Holds
3x20 sec per side