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 session was more focused around recovery. I cranked up the volume a little bit, since it was lacking from Saturday's work, but I still didn't push things terribly hard. At this point, most of my work is done, and it's a matter of staying fresh and keeping the muscles working hard and in good order. Addressing all the areas I need to, and getting out. Loving these little sessions as I can squeeze them in.
Items Used in this Training Session
Swiss Angle Lat Bar
Mini Bands
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) DB Bench Press
6x20
B1) Swiss Angle Lat Bar Standing Cable Rows
6x15
C1) V-Bar Pressdowns
6x20
D1) Band Reverse Pec Dec
5x25