After having a year away from the platform and a terrible showing at the 2018 XPC Bench Bash, I'm gearing back up for a multiply bench only competition, the APF Pressing the Pieces Together on April 27th, 2019. This meet helps bring awareness and charity donations for Autism Awareness. I'm looking to compete at 132lbs and just have a good meet back, while running my new gym, THIRST, and rehabbing my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
I've been really behind on training logs lately, but here's a good session I had from a couple weeks ago. My 10x10 work continues to climb in the right direction, and I don't see me slowing down for another couple weeks, so that's a good sign. Just some general upper back work to round out the day from all the pressing, and I was done. I had a really good day of coaching as well at the gym as we build some momentum and progress as a business.
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) Cambered Swiss Angle Bench Bar Bench Press
190x10x10
B1) T-Bar Rows with Spud Strap
3x10
C1) Wtd Pull Ups
3x8 (+35)
D1) Cambered Swiss Angle Bar Lat Pulldowns
3x12
E1) Ring Inverted Rows
4x10
F1) Reverse Pec Dec
4x25