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
Continuing from last week's speed bench press wave. Overall some solid work. and a really good pump on everything that I was working on. For the most part I got everything in that I wanted to. I also broke in our new reverse pec dec, which feels awesome. Talk about a steal of a pick up for the gym!
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 Swiss Angle Bar Speed Bench Press vs 2 Chains Per Side
130x10x3
B1) Incline DB Bench Press
4x12
C1) Reverse Pec Dec
3x15; then 2 drop sets
D1) Lateral Raises
4x12
D2) Face Pulls
4x12
E1) Cable Curls
2x15
3x12