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
A super quick max effort upper training session on a Monday. The previous weekend I was coaching at the APF Summer Bash, so I had to move this session to Monday, which caused me to cram yet again. But one of my members stuck around and helped me with some spots and to make sure I didn't kill myself. I'll take the progress on this movement as I suck with the boards pretty badly. Next weekend is the Elitefts LTTX, so I'm hoping I can get some good heavy benching there, and get some more valuable info to help my clients and my members at the gym.
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) Red Shoulder Saver Bench Press vs Doubled Mini Bands
Up to 220x8 - PR!
195x3x12
B1) Close Grip Swiss Bar Bench Press vs Doubled Monster Mini Bands
95x6
105x6
115x6
125x6
C1) Incline Tate Press
4x10
D1) Decline KB Skull Crushers
3x15
E1) Standing Band External Rotations
3 sets
E2) Overhead Band Tricep Extensions
100 total reps
E3) Standing Band Crunches
100 total reps