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
Sunday I was able to get in some more bench pressing with the Duffalo bar, and made some progress from the previous week. I was still a bit crammed for training time, but still some progress. We'll mix things up the following week, and see what can happen there.
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
310x6 - PR
280x2x8
B1) Close Grip 2 Board Press (with Duffalo Bar)
245x3x8
C1) Decline Prone DB Flys
4x25
D1) Tate Press
4x12
E1) Mace Ball Pressdowns
5 x swole
E2) Mace Ball Face Pulls
5 x swole