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
Kicked off yet another new dynamic effort wave, and working on keeping consistent bar speed with a lot of working sets. The weight isn't heavy, but applying that kind of force for about 15 minutes straight is not fun. I'll decrease the sets as the weeks go, but I'm making some huge strides on my close grip work as well. New accessory work entered the wave as well. Overall, just slow consistent progress and loving the ability to keep training.
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
115x15x3
*Varied grips*
B1) Close Grip Bench Press vs 2 Chains Per Side
195x10
C1) Push Ups vs Band
3x20
D1) Straight Arm Lat Pulldowns
3x15
D2) Band Face Pulls
3x30
E1) DB JM Press
3x20
E2) DB Curls
3x20
E3) DB Front Raises
3x20
F1) Standing 3 Way Cable Crunches
3x15 each way