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.
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For the third week in a row I managed to PR on this movement, which is something that I usually struggle with. I have no idea what this weight is in my hands (I'm thinking about 345 or so), but all I know is that it was heavy as hell. I kept the rest of my accessory work the same as the previous week since my intensity was up there, and that was the hardest I had strained in a long time on a bench press. I'm hoping that by the beginning of the year I can start putting things together to start gearing up for a bench only meet. The foundation is clearly set, I've just got to keep it rolling for the next few months and keep feeling good!
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) Bench Press vs Doubled Monster Mini Bands
Worked up to 250x1 - PR
225x2
225x3
B1) Close Grip Axle Floor Press vs 4.5 Chains Per Side
145x3x8
C1) Axle JM Press
145x3x10
D1) Tate Press
3x15
E1) SIngle Arm Pressdowns
3x15-20 per arm
E2) Single Arm Cable Rear Delt Fly
3x15-20
F1) Suitcase Carry
3x25 yards per side