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

I tied my PR on this shoulder saver movement for the week! I kept the accessory work rather similar, and just had an overall rather solid training session.  It was still a rushed session for the most part, but I'll take what I can get!


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 215x8
190x2x12
190x15

B1) Close Grip Swiss Bar Bench Press vs Doubled Monster Mini Bands
95x8
110x8
115x8
120x8

C1) Incline Tate Press
4x12

D1) Decline KB Skull Crushers
4x12

E1) Standing Band External Rotations
4 sets
E2) Overhead Band Tricep Extensions
100 total reps
E3) Standing Band Crunches
100 total reps