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 we didn't end up having any team training, and I opted to take Monday off, so I got in my max effort upper work in on a Tuesday afternoon after I was done with clients. I ended up having to train solo, so I didn't get to push my top sets nearly as hard as I wanted, but I am still very pleased with the work that I was able to get in. I feel that if I had a lift off and spotter, I might have been able to get a new 10RM PR, but 230x9 is still a PR for me, and huge progress. I think the foundation of my bench press is looking really good. I'll be kicking off a new max effort rotation and training block next week, so there will be some changes to address to make sure I'm able to get in some good progress for a meet later in 2018.
Items Used in this Training Session Swiss Bar Chains Monster Mini Band 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) Swiss Bar Floor Press 45x10 95x10 135x10 165x5 185x5 205x3 230x9 - PR 215x11 215x9
B1) Close Grip Swiss Bar Floor Press vs 2 Chains Per Side 135x3x10
C1) DB Bench Press 90's x 14, 13, 12
D1) Zercher Triceps 4x12
E1) Band Pressdowns 150 total reps
F1) Band Pull Aparts 200 total reps
