After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comOn this Tuesday I kicked off a new speed bench wave using the Cambered Swiss Bar. I'm really trying to work on speed and having this new bar to work with while using a deficit is great for increasing the ROM of my press. Overall, I've got to be pleased with how things are looking and moving. The close grip variation of this sucks, and I'm sure I'm going to make some great progress in the coming weeks.
Items Used in this Training Session Cambered Swiss Bar Micro Mini Bands EZ Loaders Chains Fat Lat Bar Blast Straps Mini Band
Warm Up Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads Cats/Camels - 10 each 90-90 T-Spine Rotation - 10 each side Push Up to Downward Dog - 10 Band Dislocations - 10 Alternating Band Dislocations - 10 per arm Band Pull Apart Super Series - 1 round Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Cambered Swiss Bar Speed Bench Press vs Doubled Micro Bands and 1 Chain Per Side 45x10 45x5 - add bands and chains 65x5 85x3 95x15x3
B1) Close Grip Cambered Swiss Bar Bench Press 160x5 185x5 210x10 - PR
C1) DB Floor Press 75's x 20, 20, 16
D1) Fat Bar Lat Pulldowns 3x10
E1) Cambered Swiss Bar Bent Over Rows 4x10
F1) Blast Strap Inverted Rows 4 sets, max reps
G1) Band Pull Aparts 100 total reps
