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.
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Thursday evening was my usual rep effort training day style with a lot of hard accessory work. Being up to 200x10x10 on this bench press variation is getting really hard (and somewhat time consuming). I've probably got a couple weeks left, and then I'm going to have to drop down to some 8x8 to keep making some kind of progress. But all in all, I'm seeing some good results.
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
200x10x10
B1) Single Arm Pit Shark Rows
3x8 per arm
C1) Neutral Grip Seated Cable Rows
3x10-12
D1) Tsunami Bar Lat Pulldowns
3x12
E1) Rear Delt Raises
3x20
E2) Ring Inverted Rows
3x10