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
Starting off my third day of benching per week with the Cambered Swiss Angle Bar. My goal with benching three days a week is really just to spread out my pressing over more days, since my training times are relatively small and crammed. This way, I can at least get some good quality pressing in, and then just try to knock out my accessory work with my remaining time. With this third day per week, I'm just starting off with 10x10 at a low percentage, and going to add 5 pounds to the bar every week until I pretty much stall, and which point I'll drop to 8x8, and then 6x6. After that, I plan on seeing where my bench press stands, and how much this as helped me (if at all). So mainly for now, it's just a way to keep training hard and doing what I love, but optimize my training. I'm keeping all the accessory work on this third day to strictly back training and that's it. I'll obviously keep everyone in the loop on how it's going and what I'm thinking per week on any manipulations that I will need to make.
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
115x10x10
B1) Meadows Row
3x10 per arm
C1) Wtd Pull Ups
Up to a hard set of 12
D1) Seated Cable Rows
3x15
E1) Face Pulls
3x20