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.com
On 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