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.comFinal week of this speed bench wave, and some decent progress was made I felt. I've now also transitioned to having my shoulder and bicep accessory work fall on this day, so after my DB work (which I'm pushing a bit harder now), it's all about getting the pump and just having fun with training.
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) Buffalo Bar Speed Bench Press vs Doubled Mini Bands 165x8x3
B1) Incline DB Bench Press Up to 105's x 10
C1) Cable Upright Rows 4x15
D1) Cable Front Raises 3x12
E1) Supinated Rear Delt Raises 3x20 E2) Lateral Raises 3x15
F1) EZ Bar Curls 4x8
G1) Hammer Curls 3x12
