After having set an all-time PR on my equipped bench press with 457lbs, I'm now in off season mode getting back to some heavy training while running my gym, THIRST.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Thursday evening's speed work went rather well and things felt pretty good. I ended up working up to a really good top set of 8 on my close grip bench press, which I did not see coming. Then I just cranked the back volume and went home. It was a busy week business wise!
Items Used in this Training Session
Warm Up
Tons of PRI Based Stuff
A1) Speed Bench Press vs 2 Chains Per Side
120x15x3
B1) Close Grip Bench Press vs 2 Chains Per Side
Worked up to 230x8
C1) Push Ups vs Band
3 sets, max reps
D1) Wtd Pull Ups (+25)
3 sets, max reps
E1) DB Rows
3x15 per arm
F1) Lat Pulldowns
3x15
G1) Straight Arm Lat Pulldowns
3x15
G2) Band Face Pulls
3x30
