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
Final week of dynamic effort upper work is in the books. Definitely feel that I made good progress with my bar speed over these three weeks. I'll be mixing things up a bit for the next wave to try and keep progress coming together. Even accessory work has felt like it's improving from week to week.
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
165x5x5
B1) Close Grip Bench Press vs 2 Chains Per Side
160x8
165x8
170x8
175x8
C1) Slight Incline DB Bench Press
70's x 3 x 20
D1) Rolling Tricep Extensions
3x12
D2) Hammer Curls
3x15
E1) Blast Strap I, Y, T, W
3x6 each
E2) Lateral Raises
3x15-20