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
On 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