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
Wednesday marked my final day of straight weight on the speed work. Overall, some very good progress over the course of the past three weeks. My close grip bench press is making some good progress, and I feel had I had a lift off and a spot, I could have pushed out another rep or two, which is right about in line with my best ever for close grip benching. I get some good carryover with this, and this marks a good way for me to know where I stand with things. Some good solid back work, and I wrapped up a good day.
Items Used in this Training Session
Sabertooth Bar
MAG Grip
T-Bar Attachment
Econo Landmine
Monster 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) Speed Bench Press (Straight Weight)
55x10
105x5
145x5
175x5
195x5
215x5x5
B1) Close Grip Bench Press
215x5
240x3
270x4
C1) Neutral Grip High Incline DB Bench Press
70's x 3x20
D1) MAG Grip Lat Pulldowns
5x12
E1) T-Bar Rows
4x12
F1) Band Straight Arm Lat Pulldowns
3x20
F2) Prone Y Raise
3x15