After sustaining multiple low back issues the past year, I'm not 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.comSunday afternoon after some work and some good lunch with the girlfriends family, I got in my second wave of this max effort rotation. I managed to add 5 pounds to my max effort movement from last weekend, and it honestly moved better and felt pretty good. I had more in the tank, but am opting to save the rest for the following week and really go get a good PR then. I kept the accessory work the same for this wave, but I'll mix things up the follow week to keep things progressing nicely. A really solid day of benching.
Items Used in this Training Session Sabertooth Bar Red Shoulder Saver Mini Bands Chains Grenades 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 220x8 - PR 200x2x10
B1) Close Grip Bench Press vs Doubled Mini Bands 155x3x10
C1) Chain Flys with Grenades 3 sets, max reps
D1) Chain Skull Crushers with Grenades 3x15
E1) Rolling Tricep Extensions 120 total reps E2) Band Face Pulls 120 total reps
