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 Thursday was just a lighter back day after working with some clients. Super quick and in and out in about 40 minutes. My lovely wrist straps are starting to fall apart though so I'll have to be looking into getting some new ones. Definitely a bummer, because breaking in any new gear is a pain in the butt.
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) Pull Ups 3 sets, max reps (25, 16, 14)
B1) Low Row Machine 3x10 per arm
C1) Supinated Bent Over Rows 3x10
D1) Lat Pulldowns 3x12
E1) Leg Press Calves 4x15
F1) Off Set KB Carry 3 trips per side
