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.
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My second day of the training week is just an emphasized back day. I'm moving my accessory work on my dynamic effort upper days to some shoulder and arm work. I'm hoping that this can help accelerate my bench progress, having just a dedicated back session where I'm fresh. I know my back is a strong point, so if I can give it some good hard training while fresh, I might be able to see some new progress, as I usually like to train back after dynamic work. We'll see how this goes.
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) DB Chest Supported Rows
4x10
B1) Wtd Neutral Grip Chins
4x10 (+20 kg)
C1) Seated Cable Rows
3x12
D1) Single Arm DB Shrugs
3x15 per arm
D2) Stability Ball Pikes
3x15