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 kicked off a new max effort bench press wave. This wave the intensity is increasing a bit to work up with some sets of 8 reps. I'm focusing more on getting some top end range work on the main movement, and then getting a full range of motion movement in as supplemental work. I managed to get a PR rather easy, so the following week I'll for sure try to beat this. It felt good to get some heavier weights in my hands again, and then continue to hammer my triceps and pecs for my accessory work. Not a bad training day at all.
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 175x8 195x8 215x8 - PR 195x2x10
B1) Close Grip Bench Press vs Doubled Mini Bands 165x12 145x2x12
C1) Chain Flys with Grenades 3 sets, max reps
D1) Chain Skull Crushers with Grenades 3x12
E1) Rolling Tricep Extensions 100 total reps E2) Band Face Pulls 100 total reps
