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
This Tuesday's dynamic effort upper work was primary a filler day until training starts on Saturday. I kept it simple with a 5x5, worked on my chest some, and then accessories for delts and biceps. More of a bro day, but I finished the session feeling better than I did when I started. Productive.
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) Axle Bar Speed Bench Press vs Doubled Mini Bands
130x5x5
B1) Incline DB Bench Press
85's x 3 x 10
C1) Low to High Cable Flys
3x15
D1) Reverse Hyper Face Pulls
5x20
E1) Lateral Raises
4x15
E2) Hammer Curls
4x12
F1) Seated Incline DB Curls
3x12
F2) Suitcase Carries
3x25 yards per side