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
Third and final week of the benching versus chains set up. I'm rather pleased with my progress and feel that my bench press is in a good position. I've managed to hit 270 for a triple, but I wanted to try to take 265 for a set of 4, but after the third rep I just shut it down where I was. I felt good, but I knew that fourth rep would have been nasty, so I just called it day there. However, my cambered bar work has been going incredible. I definitely will keep this bar in my back pocket for a meet, and I think that every gym or garage gym lifter should look into this bar to help with their training. It's helped multiple people in my gym, and my bench press is feeling great because of that bar specifically. Anyways, lots of volume and chasing the pump on accessory work this week. With a new training wave coming next week, we push hard and have fun on the accessory work before moving on.
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 265x3
240x3x5
B1) Cambered Swiss Bar Bench Press
205x6
225x6
245x6
C1) Zig Zag Bar Skull Crushers vs 3 Chains Per Side
3x10; then three drop sets removing the chains
D1) Band Cross Body Tricep Extensions
3x15 per arm
E1) Rope Pressdowns
100 total reps
E2) Side Lying Rear Delt Raises
100 total reps per arm
F1) Wtd V-Ups
4x20