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.comSecond week of the speed bench press wave, and some great improvements across the board. I'm building some great strength and momentum moving forward on my bench press, that's for sure. I'm feeling good health wise, and things overall just seem to be lining up a bit more than I had intended. I'd really like to find a meet by the end of the year, but I'm just not sure it's going to happen logistically in time yet.
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) Speed Bench Press vs Doubled Mini Bands 150x5x5
B1) Close Grip Bench Press vs Doubled Mini Bands 180x10 - PR
C1) Single Arm Incline DB Bench Press 1x8 1x12 1x10 *Per Arm
D1) Chaos Bench Press 4x20 D2) Band Pull Aparts in Bench Press Position 4x25
E1) V-Bar Pressdowns 4x20 E2) Lateral Raises with Hanging KB's 4x15 E3) Barbell Curls 4x15
