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 morning at the wee hours, I got in my bench press work with the crew and Adrian. She was so kind to join us at our 7am bench session. Based upon how my max effort work had be going, I figured I was good for a nice PR at the end of this run. I made a pretty big jump to a 15 pound PR based on how I was feeling, and man was it everything I had. I also got some more close grip work in, and rounded things out with a new wave of accessory work. I'd say that things look really good for my top end strength and where it has came over the past few weeks. This is definitely an area I know I need more work in for my shirt work. Next week I'm going to get in the Metal Catapult and take some moderate weights to get used to feeling some heavy loads again, so that I can start jumping in the shirt next month. I know I need more exposure in it, to really maximize my strength from it. Gotta practice to some extent.

Items Used in this Training Session
Sabertooth Bar
Red Shoulder Saver
Mini Bands
Monster Mini Band

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) Bench Press with Red Shoulder Saver vs Doubled Mini Bands
55x10
55x8 - add bands
105x8
145x8 - add shoulder saver
175x5
205x3
235x8 - PR
205x10
210x10

B1) Close Grip Bench Press vs Doubled Mini Bands
165x4x8

C1) DB Flys
3x20

D1) Decline DB Skull Crushers
3x10

E1) Overhead Band Tricep Extensions
100 total reps
E2) Seated DB Power Cleans
3x20