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.comOn this Wednesday I got in some speed benching and more back work. Overall, not a bad training day, but I knew I had a big evening ahead of me, and I was nervous. I had set up dinner plans with Adrian's dad to ask him for his daughters hand in marriage. I was confident on how the conversation would go, but I'm sure that any guy that's approached his significant other's parents about marriage, knows the feeling that I'm talking about. At least I knew a good dinner was ahead. But needless to say, he gave me to go ahead, so stay tuned on the sappy stuff to come in the coming logs.
Items Used in this Training Session Swiss Angle Bar Mini Bands Core Blaster Meadows Handle Cambered Swiss Bar T-Bar Handle
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) Swiss Angle Bar Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 65x5 85x5 105x5 135x5 155x4x5
B1) Swiss Angle Bar Bench Press 210x5 240x3 265x5 - PR
C1) Decline DB Bench Press 85's x 20, 17, 17
D1) Meadows Row 4x8 per arm
E1) Cambered Swiss Bar Bent Over Rows 4x12
F1) T-Bar Row Shrugs 3x15
G1) Chin Ups 1x15 - bodyweight 1x15 - add 10lbs 1x10 - add 20lbs 1x8 - add 30lbs; then a drop set
