After sustaining multiple low back issues the past year, I'm now 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.comOn this Saturday, I opted to work on my raw bench with the competition movement to get a gauge where my raw strength is at. It's looking like I'm going to be doing the XPC's more than likely, so I need to make sure I'm ramping up for that, which means I need a good starting point to know where I need to address things. Overall, I've got to say that I'm pleased with where I am thus far, and this is my best 4 rep "max" I've had. I felt like I had a rep in the tank, so that's a good thing as well. Some general accessory work to keep things moving along and I was out.
Items Used in this Training Session Sabertooth Bench Bar Micro 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 55x10 105x5 145x5 195x5 235x3 255x3 275x5 285x4 - PR
B1) Medium Grip Pin Press (#25) 225x3 255x3 285x6 - PR
C1) EZ Bar Skull Crushers 3x10
D1) Incline Tate Press 4x12
E1) Band Tricep Kickbacks 5x20 per arm E2) Band Bent Over Rear Delt Raises 3x20
