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.comSunday before Christmas I had about 30 minutes to get in a quick little bit of back work. It wasn't much, but it was better than something. With all the family stuff coming up, I just had to live with what I could in terms of what I was going to be able to do. Oh well.
Items Used in this Training Session T-Bar Row Handle Core Blaster 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) T-Bar Rows 5x8
B1) DB Rows 4x10 per arm
C1) Swiss Bar Lat Pulldowns 3x12
