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 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.comOn this Monday afternoon I killed some time and go in a little bit of extra assistance work. Just some shoulders and arms to keep things progressing and keep the blood flow going. I'm going to start changing up my training template to move me towards getting ready for the hopes of benching at the XPC, so right now my training my seem kind of all over the place, but in all, it's just to get things where I want them when I'm ready to pull the trigger in a few weeks if I get the acceptance.
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) Front Raises 4x12
B1) Lateral Raises 3x20 B2) Band Pull Aparts 3 sets, max reps
C1) V-Bar Pressdowns 6x10
D1) EZ Bar Skull Crushers 4x8 D2) Bench Dips 4 sets, max reps
E1) DB Curls 6x8 E2) EZ Bar Curls 6x8
F1) Preacher Curl Machine 1 set of swole
