After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

I opted to take Wednesday off from training, and get my dynamic effort upper work in on Thursday for this particular week. I'm continuing to build off last week, and overall there was some really good progress. I feel like bar speed and technique feels more locked in, and that I'm making some good progress on all my accessory work. Nice to see the needle moving in the right direction here.

Items Used in this Training Session
Sabertooth Bar
Ab Strap

Warm Up
Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads
Cats/Camels - 10 each
90-90 T-Spine Rotation - 10 each side
Push Up to Downward Dog - 10
Band Dislocations - 10
Alternating Band Dislocations - 10 per arm
Band Pull Apart Super Series - 1 round
Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each

A1) Speed Bench Press (Straight Weight)
55x10
105x5
135x5
165x5
185x5
200x5x5

B1) Close Grip Bench Press
215x3
230x3
255x6

C1) Neutral Grip High Incline DB Bench Press
65's x 3x20

D1) DB Rows
4x8 per arm

E1) Standing Cable Rows
4x10

F1) Wtd Pull Ups (+10)
4x15

G1) Cable Shrugs
3x20