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 in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Sunday before Christmas I had about 30 minutes to get in a quick little bit of back work. It wasn't much, but it was better than something. With all the family stuff coming up, I just had to live with what I could in terms of what I was going to be able to do. Oh well.
Items Used in this Training Session
T-Bar Row Handle
Core Blaster
Swiss Lat Bar
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) T-Bar Rows
5x8
B1) DB Rows
4x10 per arm
C1) Swiss Bar Lat Pulldowns
3x12