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.comOn this particular Monday I was getting in some extra back work after a good hard max effort bench session on Saturday. I need to currently keep addressing my upper back and size until it's time to start making the moves down towards 132. But for now I've got plenty of time to keep hammering away week points. Just some rather standard Mountain Dog Training template.
Items Used in this Training Session Econo Landmine Meadows Row Handle Monster Mini Band
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 4x8 *Ramping up to a top set*
B1) Lat Pulldowns 4x10
C1) Deadstop Seated Cable Rows 3x8
D1) DB Pullovers 4x10 D2) Band Straight Arm Lat Pulldowns 4x15
E1) Cable Shrugs 4x10-12
F1) DB Side Bends 3x20 per side
