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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A good training session to round out week 4 of prep. Kept things rather simple, and just got in my quality of work. I'll be taking the next day off to rest up for a big shirted bench press session!
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
185x10x10
B1) DB Rows
3x8 per arm
C1) Cambered Swiss Angle Bar Bent Over Rows
3x10
D1) Straight Arm Lat Pulldowns
3x12
E1) Band Pull Aparts
300 total reps