After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
On Saturday afternoon I got in some good bench pressing. I wasn't happy that I had my first miss in quite some time, but I wanted to get into the Catapult and get some heavier weights in my hands. Moving forward, every fourth week I'm going to be getting into my shirt. This was merely a stepping stone to see where I am at. While I managed to hit a PR, I was damn near at having 375. So next month I'll take a little PR attempt, and then put the shirt on and keep going up to about 90% or so, and see how things feel. I'll be back to another three week wave raw after this, but I think it's important I keep some overloaded weights in my hands moving forward so that I'm ready to go next year. Signs of possible good things to come.
Items Used in this Training Session
Sabertooth Bar
Mini Bands
Monster Mini Band
Warm Up
Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads
Cats/Camels - 10 each
90-90 T-Spine Rotation - 10 each side
Push Up to Downward Dog - 10
Band Dislocations - 10
Alternating Band Dislocations - 10 per arm
Band Pull Apart Super Series - 1 round
Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Bench Press
55x10
105x5
145x5
195x5
235x3
265x2
285x1
315x3 - add Black Metal Catapult
335x2
355x1 - PR
375 x Miss
B1) Reverse Mini Band Close Grip 1 Board Bench Press
195x8
235x8
255x8
265x8 - PR
C1) DB Flys
3x20
D1) Decline DB Skull Crushers
4x12
E1) Overhead Band Tricep Extensions
125 total reps
E2) Seated DB Power Cleans
4x15