After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
A new wave of max effort work! Really trying to work on getting some good overload and attack my triceps after what I saw with the Swiss Bar work the past three weeks, but also trying to stay healthy and smart as well. I've always liked using the red shoulder saver, but adding bands just makes it that much more sucky. Really good training day this particular day, as this top set of 8 isn't far off from an all-time rep PR. Thinking the following week I might be able to break it.
Items Used in this Training Session
Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each
A1) Red Shoulder Saver Bench Press vs Doubled Mini Bands
Up to 210x8
185x13
185x12
B1) Close Grip Swiss Bar Bench Press vs Doubled Monster Mini Bands
95x8
105x8
110x8
C1) Incline Tate Press
4x10
D1) Decline KB Skull Crushers
4x10
E1) Standing Band External Rotations
4 sets
E2) Overhead Band Tricep Extensions
100 total reps
E3) Standing Band Crunches
100 total reps