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

After re-injuring my low back on Wednesday, I rightfully took all of Thursday off. I just focused on rest and recovery after seeing my chiropractor. It turns out that I tweaked my SI joint, something that I've delt with multiple times. On Friday though, I had the itch to go in and get something done, so I did the standard bro split of some arms and shoulders on Friday night. It was good for me to check out and just focus on what I could do. I'm going to take next week as more of a free week, and then jump back in to some real training and focus on building my bench press to be the best that it can be so that I can kick some ass in April/May.


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) Chest Supported Rear Delt Raises
3x12 + 10 Swings

B1) Seated DB Overhead Press
4x10

C1) Lateral Raises
3x25

D1) Rope Pressdowns
3x20

E1) Slight Incline EZ Bar Skull Crushers
3x8

F1) Overhead Cable Tricep Extensions
3x12

G1) Seated DB Curls
3x6

H1) Reverse Curls
3x12

I1) Cable Curls
3x10

J1) Hack Squat Calf Raises
3x15