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 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.comOn this Wednesday I just opted to go in and get some kind of training in for my upper body, and I really didn't know what I wanted to do when I got in there. I did some prefatigue stuff, and then just hit whatever was pretty much open for me to do. Kind of dumb, but I just had the itch to train and do something that would help my bench press. Kind of a stale training session, but it was better than nothing I suppose. I just have days where I feel like I got to go in and do something, but just don't push it too hard. Can't really complain too much I guess.
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) Neutral Grip Chest Press Machine Worked up to a hard set of 8
B1) DB Bench Press Worked up to the 100's for 2 sets, max reps 15, 12
C1) Bench Press Worked up to 225x10; then drop set to 135x20
D1) Cable Upright Row 3x15 D2) Lateral Raises 3x15
E1) Single Arm Rope Pressdowns 5x10 per arm E2) Single Arm DB Skull Crushers 5x10 per arm
F1) Seated Calves 2x15 1x12 1x10; then two drop sets
