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
Final week of dynamic work on the bench press, with huge progress on the close grip work. I've really kind of pushed up the accessory work for the final week of the training wave. Changing things up next week is much needed though, because the bands are starting to take their toll on my elbows. Next couple training sessions will be at Elitefts!
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 Doubled Mini Bands
165x5x5
B1) Close Grip Bench Press vs Doubled Mini Bands
185x10 - PR
C1) Single Arm Incline DB Bench Press
3x10 per arm
D1) Chaos Bench Press
5x20
D2) Band Pull Aparts in Bench Press Position
5x20
E1) V-Bar Pressdowns
100 total reps
E2) Lateral Raises with Hanging KB's
4x20
E3) Barbell Curls
4x12