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.

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A fresh new wave of speed benching, or floor pressing in this case. I've done these a couple times and have really liked them, so I thought I would run a good wave of them and see how I can progress on it. Plus with implementing some squatting and deadlifting back into my programming, I figure this would be a good way to give my low back some rest mid week before jumping back in to the weights each Friday. I managed to hit a really good top set of 10 on my close grip work, and had some left in the tank. Next week I'll get a little more aggressive on that jump and see what I can get. Pretty quick training session otherwise though.

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
130x10x3
*Varied grips*

B1) Close Grip Floor Press vs 2 Chains Per Side
180x10 - PR

C1) DB Bench Press
85's x 20, 16, 13

D1) Chaos Overhead Press
3x20

E1) Mace Ball Pressdowns
3x20
E2) Cable Curls
3x15-20
E3) Seated KB Power Cleans
3x15

F1) Leg Lift Blast Strap Plank
3x10 per leg