Now that I've given my body some rest after the APF Summer Bash, I've began to have some medial knee pain in my right knee. I'm still training hard, but I'm focusing on keeping my low back healthy and addressing my knee issues as well. The goal for 2017 is to end the year completely healthy and have a solid base to build a real training cycle on.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThursday I started a new bench press speed wave using bands and chains to mix things up a bit. I've also added in some fly variations to target my pecs a bit more specifically in hopes that this helps me increase my bench press without nearly all the true pressing work. I had been doing pressing work two-three times a week for nearly 6 months now, so I opted to give my shoulders a break since I'm increasing my tricep work overall. Still a pretty dang good training session and I was riding the wave off of Wednesday.
Items Used in this Training Session Sabertooth Bar Micro Mini Bands Chains EZ Loaders
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) Speed Bench Press vs Doubled Micro Mini Bands and 1 Chain Per Side 55x10 55x5 - add bands and chains 75x3 95x3 115x3 130x10x3
B1) Close Grip Bench Press vs Doubled Micro Mini Bands and 1 Chain Per Side 145x5 170x5 190x8 - PR
C1) DB Flys 3x20
D1) Wtd Pull Ups 3x10 (+25, +50 x2)
E1) DB Chest Supported Rows 4x8
F1) Supinated Lat Pulldowns 3x10
G1) Serrano Press 3x10 G2) Y Raise 3x10 G3) "W" / External Rotation 3x10
