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
Putting together a new speed bench wave, and trying some new stuff out by using the cambered bar. With such a big camber, I felt it was best to decrease my percentage, and increase the total sets that I would do. I was rather sore from just that speed bench work alone, so it was the right decision for the first week. It wasn't hard, but just a new stimulus that I'll need to keep working on over the next few weeks. The rest of the session was a breeze and in and out. I managed to squeeze this session in before the gym opened up and I started working with clients. Some good momentum I guess.
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) Cambered Bar Speed Bench Press (straight weight)
135x15x3
B1) Arnold Press
Up to 50's x 15
C1) Seated Lateral Raises
4x15
D1) Chest Supported Rear Delt Swings
3x30
E1) Lap Curls
3x8
E2) EZ Bar Curls
3x8
F1) Incline DB Curls
4x15