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.com

On 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