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
I flew this speed bench wave like I did last week. I managed to get some good top end work done on the close grip stuff, and then just kept my accessory work the same. Beginning next week my accessory work will change to not having work up sets, and just doing some heavy DB pressing work, then focusing on shoulders and biceps. With benching three times a week, I've got to decrease my total volume and also keep my intensity in check, so I feel that keeping DB work will help with that. The bodybuilder-ish split will be a good change of pace, and it'll make it easier to fly through my training sessions that I'm rushed through right now anyways.
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
150x8x3
B1) Incline DB Bench Press
260x8 - PR
C1) Incline DB Bench Press
75's x 3 x 20
D1) Ring Flys
3x15
E1) Band Pressdowns
3x20
E2) Band Rear Delts
3x20
E3) Bench Dips
3x20
E4) Lateral Raises
3x20