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.comOn this Wednesday it was my dynamic effort upper work, but I opted to take a down week. I just keep my percentages down and got in some solid back work and got out. I had quite a bit of things to do, and I knew I was in the shirt a few days prior, so I figured my body could use the rest from all the pushing. I'll kick things back up into gear next week in this department. I did pick up a new fat lat bar from the sales we had, and used it (as any meathead would do with a new toy). Gotta say I love this thing, and it was a great addition for my accessory work.
Items Used in this Training Session Swiss Angle Bar Mini Bands Spud Ab Strap Fat Lat Bar Monster Mini Band
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) Swiss Angle Bar Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 65x5 85x5 110x5x5
B1) Swiss Angle Bar Bench Press 195x3x10
C1) Wtd Chin Ups (+10) 3 sets, max reps
D1) DB Chest Supported Rows 3x12
E1) Standing Cable Rows 3x12
F1) Band Straight Arm Lat Pulldowns 3x15 F2) Lat Bar Face Pulls 3x20
