After sustaining multiple low back issues the past year, I'm not 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
Monday afternoon I got in a pretty good back training session. I wasn't the most motivated going in, but once I got things kicked off and going, I was surprised at how well I got to feeling. I just really tried to push the pace per usual and get in and out. A really good blow up session for the back!
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) Low Row Machine
4x8 per arm
B1) High Row Machine
3x12
C1) Wide Grip Lat Pulldowns
3x10
D1) Deadstop Shrugs
2x15; 1x25 (challenge set)
*I set the weight down on the pins on each rep. This really limited the weight that I was able to use.*
E1) Neutral Grip Pull Ups
2 sets, max reps
E2) DB Pullovers
2x15