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 specific Sunday evening I got in my extra back work for the week. I crammed this session in at 8pm, so I don't think my effort was all there after a long day, but I knew it had to be done. I'll get in some better work later in the week, but the way things are piling up in life rather quickly is just going to have to leave me with where I am with what I can manage to make happen. Things can't always go as planned.
Items Used in this Training Session Econo Landmine Meadows Row Handle Swiss Angle Lat Bar 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) T-Bar Rows 3x10-12
B1) DB Chest Supported Rows 3x10-12
C1) Swiss Angle Lat Pulldowns 3x10
D1) Single Arm Band Lat Pulldowns 3x10 per arm
E1) Decline KB Pullovers 3x15 E2) Band Face Pulls 3x20
