After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThis Sunday training was super quick and simple, but just enough to keep working on my back hypertrophy and strength. I'll be dropping my frequency a bit and focusing more on recovery now that I will be on the later half of meet prep. Lots of big life changes are coming soon, so I need all the rest that I'm able to get when I'm not in the gym.
Items Used in this Training Session Econo Landmine Meadows Row Handle
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) Deadstop DB Rows 4x8 per arm
C1) Stretchers 3x10
D1) Cable Shrugs 3x20
