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
This speed bench wave was rather crammed and rushed, but I got in what I needed to get. I'm slowly chipping away at progress and just trying to figure out what my next steps are competitively. My wife is going to be competing in April, so I was hoping to find something after her's that I could do as well. Just got to play it by ear and see how things go. I just know I've got the itch to compete, which is always a good thing.
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 1 Chain and Doubled Micro Mini Bands
130x12x3
B1) Slight Incline DB Bench Press
3x15
C1) Face Pulls
4x15
C2) DB Curls
4x10-12
D1) Lateral Raises
3x12-15
D2) Barbell Curls
3 sets, max reps