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
Starting with a new speed bench wave, and utilizing the Buffalo Bar to work on maintaining tightness but also increased range of motion and time under tension. A rather solid day on building up and making improvements on things as a whole. I'll be making some adjustments to my training soon, so I'm excited to see the progress I will be able to make off it, as it's merely an experiment. But if it works, it might a good way to get your bench press out of a rut.
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
130x10x3
B1) Close Grip Bench Press with Red Shoulder Saver
245x10 - PR
C1) Incline DB Bench Press with Mini Bands
60'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