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

Saturday I got in my max effort bench session, and this wave has me using the Duffalo Bar and some reverse bands. The goal here is to slowly increase the weights, and get some more heavier loads in my hands, but also keep my pecs healthy with a bit of a deload in the bottom. The camber on this bar is definitely hard on the pecs when trained heavy, so this is a great movement for me (I work from a deficit, but am able to get overload a bit off the chest and at lockout). This isn't my best, but it's the most reps I've hit with this weight, so a PR by default, but 315 would have been where I would have liked to be to be on pace for my best strength. I think I was close, but I opted to just test the waters this week, and next week I'll probably take a stab at 315. Some two board work on the close grip to fry the triceps hard, and then some quick accessory work. I've got Sunday off for a morning church function, so it'll be nice to sleep in a bit and catch up on some rest with the lady.

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
305x6 - PR
275x2x8

B1) Close Grip 2 Board Press (with Duffalo Bar)
235x3x10

C1) Decline Prone DB Flys
3x30

D1) Tate Press
4x12

E1) Mace Ball Pressdowns
100 total reps
E2) Mace Ball Face Pulls
100 total reps