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
On this Tuesday I knocked out my final speed bench wave. I still kept things on the lighter side of accessory work, as I got the invite to compete in the APF Pressing the Pieces together bench press competition hosted by Eric Stone to help raise money for Autism Awareness. I could not be more honored to be a part of this great meet and event. My sister and mother have both worked with special needs populations for years, and my wife has been working with special needs population adults for over the past year. It's something that I'm around quite frequently, and I love to help raise money for things like this. I will likely be doing the meet equipped (as it is sanctioned), and I've been wanting a reason to get in my shirt, so I finally have one. I will begin meet prep in the coming weeks. For now, I just need to keep training smart and keep myself in a good spot to springboard from to the meet. I can't wait to chase some PR's for an amazing cause!
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 Bench Press vs 1 Chain and Doubled Micro Mini Bands
150x10x3
B1) Neutral Grip DB Bench Press
3x15-20
C1) Face Pulls
4x20
C2) DB Curls
4x12-15
D1) KB Lateral Raises to Upright Rows
3x12+12
D2) Cable Curls
3x10-15