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 new max effort wave going up with the 1 board work, and not a bad day for my first time back to doing some board work in a bit. But I had to get this session in on a Monday because over the weekend I was coaching some of our THIRST powerlifters at a USPA meet in the Indy area. I'm happy that both of our lifters did really well, taking away PR's and having good meets all across the board! My training wasn't too bad, but just trying to get the swing of things. Benching after a full day of work made it a bit more challenging than I wanted, but I'll take it for now. Hoping the following week will have some good momentum behind it.
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) 1 Board Press
Worked up to 310x3
275x2x4
275x8
B1) Swiss Bar Floor Press
205x8
215x8
225x7
C1) Wtd Dips
3x12
D1) Rolling Tricep Extensions
3x10
E1) Seated Overhead Tricep Extensions
4x20
E2) Chest Supported Rear Delt Raises
4x20
F1) Suitcase Carry
3x25 yards per side