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

I don' train my wide grip that often because I've not gotten much carryover out of it in the past, but I opted to use this grip on the Swiss Bar for my max effort work as it has been a couple years since I've done it. I managed to hit a pretty massive PR, and probably had more in the tank. I guess at least it shows my true strength is improved in that time if nothing else. I also knew that the following weekend I would be out of town for family stuff, so I felt like this was okay so I didn't have to try to build off this the following week. A really good training session with my man Andrew.


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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) Wide Grip Swiss Bar Bench Press vs Doubled Mini Bands
Worked up to 265x1 - PR!
240x2x2

B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands
Worked up to 205x5 - PR

C1) Pec Dec Flys
3x15

D1) V-Bar Pressdowns
4x12
D2) Dips
4x15

E1) Skull Crushers
3x25

F1) Incline Windmills
3x20
F2) Rear Delt Raises
3x20