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
Third and final week on the dynamic effort bench work. I ended up training completely solo this day and I would have liked to gone for a 10th rep on my close grip work, but I opted to play on the safe side and rack the weight at rep 9. My press is still feeling strong and good, so we're making some progress in the right directions at least.
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
150x10x3
*Varied grips*
B1) Close Grip Bench Press vs 2 Chains Per Side
205x9
C1) Push Ups vs Bands
3x20
D1) Straight Arm Lat Pulldowns
3x15
D2) Face Pulls
3x20
E1) DB JM Press
3x15-20
E2) DB Curls
3x12-15
E3) DB Front Raises
3x12-15