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

A new wave of dynamic effort work, and trying to crank out a really good training session prior to working with a client. Can't complain about the PR's and the massive pump I got with rushing through my accessory work. Another decent one though!

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
120x10x3

B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands
170x10 - PR

C1) Incline DB Bench Press
75's x 20, 20, 17

D1) Straight Arm Lat Pulldowns
3x20
D2) Lateral Raises
3x15
D3) DB Front Raises
3x15

E1) Pressdowns
3x20
E2) DB Flys
3x20
E3) DB Hammer Curls
3x12