Dynamic Effort Upper: Axle Bar Speed Bench; Accessorizing

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

This Tuesday's dynamic effort upper work was primary a filler day until training starts on Saturday. I kept it simple with a 5x5, worked on my chest some, and then accessories for delts and biceps. More of a bro day, but I finished the session feeling better than I did when I started. Productive.

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) Axle Bar Speed Bench Press vs Doubled Mini Bands 130x5x5

B1) Incline DB Bench Press 85's x 3 x 10

C1) Low to High Cable Flys 3x15

D1) Reverse Hyper Face Pulls 5x20

E1) Lateral Raises 4x15 E2) Hammer Curls 4x12

F1) Seated Incline DB Curls 3x12 F2) Suitcase Carries 3x25 yards per side