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.comAfter re-injuring my low back on Wednesday, I rightfully took all of Thursday off. I just focused on rest and recovery after seeing my chiropractor. It turns out that I tweaked my SI joint, something that I've delt with multiple times. On Friday though, I had the itch to go in and get something done, so I did the standard bro split of some arms and shoulders on Friday night. It was good for me to check out and just focus on what I could do. I'm going to take next week as more of a free week, and then jump back in to some real training and focus on building my bench press to be the best that it can be so that I can kick some ass in April/May.
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) Chest Supported Rear Delt Raises 3x12 + 10 Swings
B1) Seated DB Overhead Press 4x10
C1) Lateral Raises 3x25
D1) Rope Pressdowns 3x20
E1) Slight Incline EZ Bar Skull Crushers 3x8
F1) Overhead Cable Tricep Extensions 3x12
G1) Seated DB Curls 3x6
H1) Reverse Curls 3x12
I1) Cable Curls 3x10
J1) Hack Squat Calf Raises 3x15
