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
On 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