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
Merely just building off of last week with the speed work. Hit a nice rep PR with the Swiss Bar using the close grip handles. I absolutely hate this bar, but it does a great job of keeping my shoulders healthy and hammering my triceps, so I'll just keep chipping away.
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
150x6x3
B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands
200x5 - PR
C1) Wtd Dips
3x12
D1) Incline DB Bench Press
75's x 3 x 15
E1) Incline DB Skull Crushers
3x15-20
E2) Chest Supported Rear Delt Raises
3x15-20
Thanks for the question. Usually it's by feel. I like to wave my top end sets, usually with 10/8/6 for the three week wave. I keep track of all my PR's, and if I think a PR is within reach I'll usually give it a go. It's a good way for me to know how my strength is being maintained while using so many different variations. Without a meet in sight, it gives me a good idea if I'm trending in a good direction, or might need a deload (multiple weeks with poor performances is usually my indicator).