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.comPutting together a new speed bench wave, and trying some new stuff out by using the cambered bar. With such a big camber, I felt it was best to decrease my percentage, and increase the total sets that I would do. I was rather sore from just that speed bench work alone, so it was the right decision for the first week. It wasn't hard, but just a new stimulus that I'll need to keep working on over the next few weeks. The rest of the session was a breeze and in and out. I managed to squeeze this session in before the gym opened up and I started working with clients. Some good momentum I guess.
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) Cambered Bar Speed Bench Press (straight weight) 135x15x3
B1) Arnold Press Up to 50's x 15
C1) Seated Lateral Raises 4x15
D1) Chest Supported Rear Delt Swings 3x30
E1) Lap Curls 3x8 E2) EZ Bar Curls 3x8
F1) Incline DB Curls 4x15
