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 the 10x10 is going well. The weight is still really light, so things are moving rather easily and I'm going hard on the back work. I will suspect that in about a month, this will start to get hard where I'll really have putting in some effort. But I thought I would start light so that I can adapt into the volume and hopefully reap the rewards from it. My back was crushed after this training though!
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) Cambered Swiss Angle Bench Bar Bench Press
120x10x10
B1) Chest Supported Cambered Bar Rows
3x8
C1) Meadows Row
3x10 per arm; then 2 drop sets per arm
D1) Ring Pull Ups
3 sets, max reps
*These sucked!*
E1) Straight Arm Lat Pulldowns
3x12
F1) Single Arm Lat Pulldowns
1 massive drop set to blow everything up