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
A Tuesday training session that went rather well. I've been wanting to get heavier on my DB work, but right now on Tuesday's I'm forced to train solo, so getting heavier on DB work has been a bit hard. I'm going to have to figure out a different approach over the next few weeks and probably push my DB's to a max effort day. Otherwise, a good shoulder and bicep pump to fill in the gaps over the course of the week.
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)
165x10x3
B1) Neutral Grip DB Floor Press
Up to 90's x 15
C1) Chest Supported Rear Delt Raises
4x15
D1) Cambered Bar Bradford Press
3x10
D2) Lateral Raises
3x10
E1) Barbell Preacher Curls
4 sets, max reps with bar
F1) Hammer Curls
3x10