Most Recent Logs Coaches LogsBob YoungsDave TateHarry SelkowJL HoldsworthJosh BryantJustin HarrisMarc BartleyMark WattsMatt RhodesPowerlifting LogsBrian SchwabChris JanekDave KirschenHannah JohnsonJeremy FreyJo JordanJoey SmithJulia LadewskiMarshall JohnsonMolly EdwardsShane ChurchSteve GogginsTed ToalstonRaw Powerlifting LogsBrandon SmitleyCasey WilliamsChris DuffinJennifer PetrosinoMeana FrancoMickey BelainehScott YardYessica MartinezVincent DizenzoBodybuilding LogsAmit SapirMark DugdaleShelby StarnesStrongman LogsAmy WattlesAndy DeckChase KarnesClint DardenRetired LogsAngry CoachAJ RobertsAl CaslowAdam DriggersAno TurtiainenBen BrandBrian CarrollChad AichsChad Wesley SmithCharles BaileyChris JenkinsChris Ox MasonChad WalkerClint SmithDonnie ThompsonJack AssJani MurtomakiJim HoskinsonJim WendlerJason PeggJohn BottJosh McMillanKarl TillmanKenny PattersonKristen YuknessLance MosleyMatt KroczaleskiMatt SmithMick ManleyMike JohnstonMike RuggieraPaul ChildressSam ByrdScott CartwrightSteve MacDonaldSteve PulcinellaThe Unlikely PowerlifterTravis MashTravis RogersZane Geeting
1/25/2015 10:45:54 PM - Brandon Smitley
XPC Finals Meet Prep; Wk 4, Day 2 - Sunday's Bench Press Training with VIDEO

I’m currently in meet prep for the 2015 XPC Finals at the Arnold Sports Festival during the weekend of March6-8th. I will be competing on Friday, March 6th, 2015 at 132 pounds, raw with knee wraps.

1-18-15 XPC Finals Meet Prep; Week 4, Day 2 –Bench Press

Sunday was a decently heavy bench day. My goal for this session was to establish an opener, and possible second attempt. My weights all moved really well despite having gone pretty heavy the day prior, so I'm building a lot of confidence with what I'm going to be able to do come meet day. My tricep strength is really starting to carry over nicely, and I feel great, but certainly ready for the deload. Only two more sessions left, and I'm going to hit some work up sets to really push my body to adapt over that time frame. Couldn't be happier with where I am sitting right now.

Warm Up
DB Bench Press - 50's x4x12
Mini Band Face Pull - 100 total reps
DB Side Bends - 3x15

A1) Bench Press
310x1 - foam board

B1) Close Grip 1 Board

C1) DB Bench Press
95's x3x15

D1) V Bar Band Pressdowns
50 total reps

E1) DB Front Raises
E2) Side Laterals

F1) Band Flys
75 total reps

A1) Pinch Grip Deadlift – 105x2
B1) CoC #0.5 – 2 sets
C1) Pinky Plate Pinches - 3 sets

Need Programming or Coaching?
Shoot Me a Message HERE on the Q&A


In Strength,
Brandon Smitley

Email This Training Log To A Friend

Now it's easier than ever to share, Click Here to email this Question to a friend.

Link To This Training Log

We are not
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved