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.
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After Thanksgiving, I managed to get in some benching on the Saturday after. Since I'm pretty much being a bench specialist at this point, I decided that I would start benching heavy on Saturdays while everyone is in so that I can get the help that I need. I made a big mistake by forgetting my training log book, so I've got no idea what I did in terms of accessory work. Not really too much to stress about, as it was probably rather similar to the week prior. I just remember that I did do something...
Items Used in this Training Session
Light Bands
Mace Balls
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) Reverse Light Band Duffalo Bar Bench Press
55x10
145x10 - add reverse bands
195x6
235x6
265x6
285x3
305x1
320x4
285x2x8
B1) Close Grip 2 Board Press (with Duffalo Bar)
255x4x6
I forgot my training log book, so I just wrote down my main work in my phone, and don't even remember my accessory work (whoops!). It was probably some tricep and light upper back work.