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
First day back doing some dynamic effort work, and man did it take some getting used to. I still felt like I had some good pop off my chest, but I can also tell it's been a bit. I think just having the dynamic day alone for the first three week wave will do wonders for me. Really not a stressful session, hoping that I can push it a bit more in weeks to come.
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
130x5x5
B1) Close Grip Bench Press vs 2 Chains Per Side
145x3x12
C1) Slight Incline DB Bench Press
60's x 3 x 20
D1) Rolling Tricep Extensions
3x20
D2) Hammer Curls
3x15
E1) Blast Strap I, Y, T, W
3x4 each
E2) Lateral Raises
3x15