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
Final week of this speed bench wave, and some decent progress was made I felt. I've now also transitioned to having my shoulder and bicep accessory work fall on this day, so after my DB work (which I'm pushing a bit harder now), it's all about getting the pump and just having fun with training.
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) Buffalo Bar Speed Bench Press vs Doubled Mini Bands
165x8x3
B1) Incline DB Bench Press
Up to 105's x 10
C1) Cable Upright Rows
4x15
D1) Cable Front Raises
3x12
E1) Supinated Rear Delt Raises
3x20
E2) Lateral Raises
3x15
F1) EZ Bar Curls
4x8
G1) Hammer Curls
3x12