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
Final week of the Swiss Bar Floor Press work, and I crushed my 180x10 top end set for the day (compared to my crappy set last week). I'll be moving into a different movement next week, but I'm happy with this little bit of progress and the consistency I've been able to get in. I was somewhat rushed because my family wanted to take me out for my birthday after I was done training, so I really ran through the accessory work pretty quick.
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) Swiss Bar Floor Press vs 2 Chains Per Side
Up to 180x10
160x3x10
160x11 (AMAP)
B1) Close Grip Swiss Bar Floor Press vs 2 Chains Per Side
160x3x8
C1) Low Band Flys
3x20
D1) Zig Zag Bar Skull Crushers
4x8-10
E1) Pressdowns
100 total reps
E2) Face Pulls
100 total reps