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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Tuesday after Christmas I was able to get another quick training session in, and had to move my rehab/leg work to a different day. Again, it wasn't exactly optimal, but it was better than nothing. As of right now, my lower body work isn't nearly as important, but I still would like to make some move in the right direction. I'll suck it up and over the next week I'm sure I'll get back into the swing that I need to be in.
Items Used in this Training Session
Warm Up
Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves
Hip Flexor Stretch - 30 sec per leg
Leg Lowering 1 - 10 per leg
Leg Swings (forward and side to side) - 10 per leg
Alternating Lunges - 10 per leg
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Lateral Lunges - 10 per leg
Hanging Knee Raises - 15
A1) Wtd GHR (Elevated)
6x10
B1) Goblet Squats
6x20
C1) GHH/Back Extension off GHR
2x25