After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday marked my final day of straight weight on the speed work. Overall, some very good progress over the course of the past three weeks. My close grip bench press is making some good progress, and I feel had I had a lift off and a spot, I could have pushed out another rep or two, which is right about in line with my best ever for close grip benching. I get some good carryover with this, and this marks a good way for me to know where I stand with things. Some good solid back work, and I wrapped up a good day.
Items Used in this Training Session Sabertooth Bar MAG Grip T-Bar Attachment Econo Landmine Monster Mini Band
Warm Up Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads Cats/Camels - 10 each 90-90 T-Spine Rotation - 10 each side Push Up to Downward Dog - 10 Band Dislocations - 10 Alternating Band Dislocations - 10 per arm Band Pull Apart Super Series - 1 round Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Speed Bench Press (Straight Weight) 55x10 105x5 145x5 175x5 195x5 215x5x5
B1) Close Grip Bench Press 215x5 240x3 270x4
C1) Neutral Grip High Incline DB Bench Press 70's x 3x20
D1) MAG Grip Lat Pulldowns 5x12
E1) T-Bar Rows 4x12
F1) Band Straight Arm Lat Pulldowns 3x20 F2) Prone Y Raise 3x15
