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 different rotation this week, and a new PR on things. Hammering the lockout work this week, and kept the accessory work the same as last week, but ramped up a bit. Good day to get after it with Alex and the wife. Our Saturday crews have kind of dwindled down, and I'm hoping that we can start getting a powerlifting crew together on Saturday's again. We've got an amazing group of lifters, but everyone is kind of spread all over the place right now, currently.
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) Black Shoulder Saver Bench Press vs 2 Chains Per Side
Worked up to 305x1 - PR!
275x2x1
B1) Close Grip Bench Press with Black Shoulder Saver
Worked up to 280x6 - PR
C1) Zig Zag Bar Skull Crushers
3x10
D1) Wtd Dips vs Monster Mini Band
3x12
E1) Overhead Band Tricep Extensions
100 total reps
E2) Supinated Band Pull Aparts
100 total reps