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
New speed bench wave, and man was this rushed! I was moving quick this session to try to get to everything that I wanted to do. Still not as much as I had hoped, as I wanted to get in a bit more accessory work, but it will just have to do for now. Hopefully I can get a couple more sets in next week. Still not too bad on my top end set for the close grip work though. It's not a PR by my records, but my new bench has more band tension, so it's dang close.
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
130x5x5
B1) Close Grip Bench Press vs Doubled Mini Bands
175x10
C1) Single Arm Incline DB Bench Press
3x10 per arm
D1) Chaos Bench Press
4x20
D2) Band Pull Aparts in Bench Press Position
4x20
E1) V-Bar Pressdowns
3x20
E2) Lateral Raises with Hanging KB's
3x15
E3) Barbell Curls
3x12