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.comI flew this speed bench wave like I did last week. I managed to get some good top end work done on the close grip stuff, and then just kept my accessory work the same. Beginning next week my accessory work will change to not having work up sets, and just doing some heavy DB pressing work, then focusing on shoulders and biceps. With benching three times a week, I've got to decrease my total volume and also keep my intensity in check, so I feel that keeping DB work will help with that. The bodybuilder-ish split will be a good change of pace, and it'll make it easier to fly through my training sessions that I'm rushed through right now anyways.
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 150x8x3
B1) Incline DB Bench Press 260x8 - PR
C1) Incline DB Bench Press 75's x 3 x 20
D1) Ring Flys 3x15
E1) Band Pressdowns 3x20 E2) Band Rear Delts 3x20 E3) Bench Dips 3x20 E4) Lateral Raises 3x20
