After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Second week of the speed bench press wave, and some great improvements across the board. I'm building some great strength and momentum moving forward on my bench press, that's for sure. I'm feeling good health wise, and things overall just seem to be lining up a bit more than I had intended. I'd really like to find a meet by the end of the year, but I'm just not sure it's going to happen logistically in time yet.
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) Speed Bench Press vs Doubled Mini Bands
150x5x5
B1) Close Grip Bench Press vs Doubled Mini Bands
180x10 - PR
C1) Single Arm Incline DB Bench Press
1x8
1x12
1x10
*Per Arm
D1) Chaos Bench Press
4x20
D2) Band Pull Aparts in Bench Press Position
4x25
E1) V-Bar Pressdowns
4x20
E2) Lateral Raises with Hanging KB's
4x15
E3) Barbell Curls
4x15