After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

This particular Monday I got in some extra back work on my own in the garage. I was cramped for time again, so I didn't get a ton of work in. It was something better than nothing I guess, and it was a quick and productive so it's a win.


Items Used in this Training Session
Econo Land Mine
Meadows Handle
Tsunami Lat Bar
T-Bar Handle

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) Meadows Row
5x12 per arm

B1) Tsunami Bar Lat Pulldowns
4x10

C1) Cable Shrugs
3x15

D1) T-Bar Rows
4x15