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
Overall a really great training session continuing to work up on the 10x10 work. On this particular day, we also got our Pit Shark delivered to the gym. It's been a piece I've always wanted to have, and finally having the space and revenue to lend us to get one was a great decision. We plan on it benefiting our athletes, as well as our powerlifters and general clientele. I opted to use the crap out of it for some of my back training to make the session fun, and also see what all I could rig up on it. Can't recommend Rick's Pit Shark enough.
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
130x10x10
B1) DB Rows
Worked up to a hard set of 8 per arm
C1) Semi-Supinated Wtd Chins
3x8
C2) Straight Arm Lat Pulldowns
3x10-12
D1) MAG Grip Pit Shark Rows
3x15
E1) Single Arm Pit Shark Rows
3x12 per arm
F1) Pit Shark Shrugs
3x15