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
On this Wednesday, I cranked out another good training session with more bench press PR's. I combined some of my accessory work that I wasn't able to get to from the following Saturday, which in turn ended up being a really good thing because I got a great pump. While my accessory work has kind of had to take a hit, I've been trying to focus on the main stuff that can keep my bench press feeling good and keep the progress moving in the right direction.
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) Swiss Bar Speed Bench Press vs Doubled Mini Bands
135x8x3
B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands
185x8 - PR
C1) Wtd Dips
4x12
D1) Incline DB Bench Press
75's x 3 x 12-15
E1) Incline DB Skull Crushers
3x15-20
E2) Chest Supported Rear Delt Raises
3x15-20