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
A really good second week of bench training, and another PR. I was hoping to get five reps on the 260, but I had to just call it at four and leave some in the tank for next week. No matter what next week I'll be adding another five pounds, and I'd like to get a set of four in there as well. But I'm making some damn good progress on the cambered swiss bar, as much as I love to hate that bar.
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 2 Chains Per Side
Worked up to 260x4 - PR
235x6
235x7
B1) Cambered Swiss Bar Bench Press
205x8
215x8
225x8 - PR
C1) Zig Zag Bar Skull Crushers vs 3 Chains Per Side
3x10
D1) Band Cross Body Tricep Extensions
3x12 per arm
E1) Rope Pressdowns
100 total reps
E2) Side Lying Rear Delt Raises
100 total reps per arm
F1) Wtd V-Ups
4x15