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
A great dynamic effort upper day again with another close grip incline press PR. I'm really happy I've decided to use this as my supplemental movement for this three week wave, as it's something I've just been neglecting for so long. Hoping to keep chipping away at this as my bench press continues to feel good!
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
145x8x3
*Varied grips*
B1) Close Grip Incline Bench Press
205x10 - PR
C1) DB Overhead Press
55's x 3 x 20
D1) DB Skull Crushers
4x15
D2) Zig Zig Curls
4x15
E1) Cable Flys
3x20
E2) Seated Bent Over Rear Delt Raises
3x20