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

Another really good max effort bench day using the axle bar and some chains. A rather good PR for me, and just a good day overall of getting after it. Being able to crush some weights with my man Alex is always a good way to cap the week off for me.


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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) Axle Floor Press vs 2 Chains Per Side
Worked up to 285x1 - PR!
260x2

B1) Close Grip Bench Press with Shoulder Saver
Worked up to 255x8 - PR

C1) Band Flys
3x15
C2) Dips
3 sets, max reps

D1) Single Arm Mace Ball Pressdowns
4x15 per arm

E1) Overhead Cable Tricep Extensions
3x12

F1) Band Face Pulls
3x25
F2) Wtd Side Plank
3x20 sec