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
Wednesday I got in my new Cambered Swiss Bar with the angled handles, so like anyone else that gets a new toy, I used it. It was meant to be a bit of a deload week, where I had planned to take a low percentage for 5x5 on speed work, but I decided to just change up the bars and accommodating resistance so that I could use the bar. I dropped my DB work, and just had 5x10 at a lighter weight for my supplemental. I knew that since I was in my catapult on Saturday, that I still needed a bit of down time before ramping things up again the following weekend. I kept the back work rather hard since I also knew that my session on Monday was crammed. I really like this bar, and I can see myself using it for a lot of different things, and giving me more max effort and dynamic effort options to play with. Definitely a steal with the sales we've got going on right now!
Items Used in this Training Session
Cambered Swiss Bar
EZ Loaders
Chains
Swiss Bar Lat Attachment
Blast Straps
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) Cambered Swiss Bar Speed Bench Press vs 2 Chains Per Side
45x10
45x5 - add chains
65x5
85x5
100x5x5
B1) Cambered Swiss Bar Bench Press
145x5x10
C1) Bent Over DB Rows
5x12
D1) Wide Grip Swiss Bar Lat Pulldowns
5x8
E1) Shrugs
4x15
F1) Blast Strap Inverted Rows
3x12