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

Kicking off a new bench press wave with some good PRs! This is a variation that has always let me know how I'm doing in terms of my progress, and I think hitting a good top end set of 5 was great. I've definitely got to work on staying tighter and working on making my leg drive a bit more efficient so that my hips don't want to come off the bench. I'm just ready to start getting into some heavier weights as I keep trying to slowly work up into some of them, but it seems like I'm doing alright. The mix up in accessory work was a nice change as well.

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 255x5 - PR
230x6

B1) Cambered Swiss Bar Bench Press
195x3x8

C1) Zig Zag Bar Skull Crushers vs 3 Chains Per Side
3x10

D1) Band Cross Body Tricep Extensions
3x12 per arm

E1) Rope Pressdowns
4x25
E2) Side Lying Rear Delt Raises
4x25 per arm

F1) Wtd V-Ups
4x15