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
After work I ran into the gym to get this training session in. It was a really good session, and I made some good progress on things, with a good amount of rep PR's from the previous week. I also upped the accessory work a little bit. Next week I'll start a new wave and try to make some progress on a different variation and see how things go. It's been good to see some progress come along as I start to dial things in a bit more.
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) Reverse Light Band Duffalo Bar Bench Press
Worked up to 315x6 - PR
280x10
280x12
B1) 2 Board Press
235x6
265x6
285x6
310x6 - PR
C1) Decline Rolling Tricep Extensions
4x12
D1) Cross Body Tricep Extensions
4x12 per arm
E1) Cable Reverse Pec Dec
100 total reps
E2) Cable Pressdowns
100 total reps
F1) KB Side Bends
4x20 per side