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.comWednesday I got in some more speed benching and managed to get up to some good weights on the straight weight work as well. I was again crammed for time, but managed to get in the big stuff, and then just keep the rest really low on all my back work. I knew that I had some busy days coming up with Thanksgiving and everything, but I was going to have some days off with lots of food and some rest, so I took advantage of that rest I knew was coming.
Items Used in this Training Session Swiss Angle Bar Mini Bands Blast Straps
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 125x5 140x5x5
B1) Swiss Angle Bar Bench Press 195x3 225x3 250x7 - PR
C1) Decline DB Bench Press 85's x 20, 18, 16
D1) DB Chest Supported Rows 4x10-12
E1) Wtd Wide Grip Pull Ups 4x10; plus one drop set
F1) Straight Arm Lat Pulldowns 3x12
G1) Blast Strap I, Y, T 3x5 each
