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 built some good momentum off the previous week of using the Swiss Bar. This was a pretty damn good PR for me, and the accessory work felt pretty good. I'm going to have next weekend off from training for our powerlifting meet, so I'll get another little rest week coming up.


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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) Swiss Bar Bench Press vs 2 Chains Per Side
Worked up to 265x1 - PR!
240x2x2

B1) Close Grip Shoulder Saver (Black) vs Doubled Mini Bands
Worked up to 215x8 - PR

C1) Pec Dec Flys
3x15

D1) KB Skull Crushers
4x10

E1) V-Bar Pressdowns
5x15
E2) Low Face Pulls
5x15