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 of the crazy sets on speed bench, all with good progress. Close grip bench press is making some progress as well this three week wave. I kept all the accessory work the same from last week. I was surprisingly sore from all the back work I did the day prior with the training density I had with that session. Baby steps in the right direction.
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 Bench Press vs 2 Chains Per Side
130x12x3
*Varied grips*
B1) Close Grip Bench Press vs 2 Chains Per Side
200x10
C1) Push Ups vs Bands
3x20
D1) Straight Arm Lat Pulldowns
3x15
D2) Face Pulls
3x25
E1) DB JM Press
3x20
E2) DB Curls
3x15
E3) DB Front Raises
3x12-15