Dynamic Effort Upper: Close Grip Swiss Bar PR

After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Merely just building off of last week with the speed work. Hit a nice rep PR with the Swiss Bar using the close grip handles. I absolutely hate this bar, but it does a great job of keeping my shoulders healthy and hammering my triceps, so I'll just keep chipping away.

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) Swiss Bar Speed Bench Press vs Doubled Mini Bands 150x6x3

B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands 200x5 - PR

C1) Wtd Dips 3x12

D1) Incline DB Bench Press 75's x 3 x 15

E1) Incline DB Skull Crushers 3x15-20 E2) Chest Supported Rear Delt Raises 3x15-20