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 I just got in some more quick back work to aid in my accessory work. I've got to continue to bring my back up to help give me a solid platform to press from in this shirt. I've even grown found to adding in a fifth day of training with my clients as I've seen some good progress with their bench work when we have just a back emphasized day to aid in hypertrophy. Just a couple exercises for 3-4 sets of 10-20 reps has done the trick. Keep in simple, but get in some good work and I think you'll like what can come of this. I know I have so far.
Items Used in this Training Session Swiss Lat Bar
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) KB Chest Supported Rows 4x10
B1) Swiss Angle Lat Bar Lat Pulldowns 4x10
C1) Cambered Bar Bent Over Rows 4x15
D1) Straight Arm Lat Pulldowns 4x12
