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

Rounded out this dynamic effort day with a another good PR on incline work and hitting some good feeling speed bench work as well. I had to get this session in late at night (8:30pm), but it was a good one with my man Erik. Starting a new wave next week, so we'll try to keep building off this the best we can!

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
165x6x3
*Varied grips*

B1) Close Grip Incline Bench Press
215x10 - PR

C1) DB Overhead Press
60's x 3 x 20

D1) DB Skull Crushers
4x12
D2) Zig Zig Curls
4x12-15

E1) Cable Flys
3x20
E2) Seated Bent Over Rear Delt Raises
3x20