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 in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Monday's training was rather simple, but just addressing things to keep things moving forward with things I need to work on. Little bit of extra everything here, as my frequency will start to drop and I'll try to keep things more specific towards benching. I'll drop to one leg day per week here shortly, so that all my recovery is going where it needs to.
Items Used in this Training Session
Sabertooth Bar
Spud Ab Strap
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) Chaos Bench Press
5x20
B1) Chest Supported Cambered Bar Rows
5x20
C1) Spud Strap Pressdowns
6x30
C2) Chest Supported Rear Delt Raises
6x30