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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
45x10
95x5
135x5
185x3
205x3
225x2
245x1
270x2
290x1
310x1 - foam board


B1) Close Grip 1 Board
225x8
245x8
255x8


C1) DB Bench Press
95's x3x15

D1) V Bar Band Pressdowns
50 total reps

E1) DB Front Raises
3x12
E2) Side Laterals
2x20

F1) Band Flys
75 total reps



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

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In Strength,
Brandon Smitley


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