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
Second week of max effort work in the books. I tried to hit a 5lb PR from last week, and just barely missed my 10th rep. I have no doubt that I'll be able to come back and get it next week. I probably should have made just a very small 2.5 lb jump via kilos, but I'll live with it. It wasn't a bad training session otherwise. I was a bit rushed as we went out to eat for my sister's birthday afterwards. I loaded up with a good quality steak, rice, and some cake!
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 Floor Press vs 2 Chains Per Side
Up to 180x9 (missed 10th)
160x4x10
B1) Close Grip Swiss Bar Floor Press vs 2 Chains Per Side
155x2x10
155x8
C1) Incline DB Flys
3x20
D1) Incline DB Skull Crushers
4x10-12
E1) Pressdowns
100 total reps
E2) Low Face Pulls
100 total reps