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
Great way to end the training week and get a nice little PR on floor press. Same accessory work as the past two weeks, with increases in volume and total workload. Ready to move on to the next training wave, and continue to build on this.
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) Speed Floor Press vs 2 Chains Per Side
165x8x3
*Varied grips*
B1) Close Grip Floor Press vs 2 Chains Per Side
215x6 - PR
C1) DB Bench Press
85's x 20, 20, 17
D1) Chaos Overhead Press
3x15
E1) Mace Ball Pressdowns
4x15-20; then 2 drop sets
E2) Cable Curls
4x15-20
F1) Seated KB Power Cleans
3x15