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.com

Sunday 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