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
Wednesday 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