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
Kicking off the new training blocks with a different max effort rotation, and hitting some good PR's on the Swiss Bar and some overload for the tricep work. Already digging the new training split and set up, and feel that I'm doing better on recovery because of it. My job is seeing a decrease in hours and overtime a lot, so hopefully that also helps my recovery as I'm not spread out as thin moving forward for the next couple months.
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 260x1 - PR!
235x2x1
B1) Reverse Light Band Close Grip Bench Press with Red Shoulder Saver
285x8
295x8
305x8 - PR
C1) Zig Zag Bar Skull Crushers
3x10
D1) Wtd Dips vs Mini Band
3x15
E1) Overhead Band Tricep Extensions
100 total reps
E2) Supinated Band Pull Aparts
100 total reps