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
Second week on the dynamic effort work on floor press, and building up to a nice PR on my close grip work. I wanted to try to hit 195x8, but I didn't have a spot for the day so I cut my losses and just got what I could that was certain. I'll come back next week and get heavier. Continuing to see progress on the bench press, so that's always a great thing to realize.
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
145x8x3
*Varied grips*
B1) Close Grip Floor Press vs 2 Chains Per Side
195x7 - PR
C1) DB Bench Press
85's x 20, 20, 14
D1) Chaos Overhead Press
3x20
E1) Mace Ball Pressdowns
3x15-20
E2) Cable Curls
3x15-20
F1) Seated KB Power Cleans
3x20