After sustaining multiple low back issues the past year, I'm not focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThursday afternoon I got in a good back training session with Adrian. We both had about 60 minutes or so to get in a good training session, so we just really cranked the intensity hard and go after it together. I was actually surprised at how sore I was able to get from just something that look so simple on paper. Some good variations and it's always fun to get in a good training day with her.
Items Used in this Training Session Econo Core Blaster Meadows Handle Swiss Angle Lat Bar
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) Meadows Row 4x10 per arm
B1) Single Arm Standing Cable Row 4x10 per arm
C1) Wtd Pull Ups (+25) 4x12, then one drop set
D1) Swiss Angle Bar Lat Pulldowns 2x10+5 *Ten reps wide, then 5 narrow.*
