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.comAfter having a good Christmas, it was back to the normal work, but my schedule was still going to be different. I still knew we had to leave town the upcoming weekend, so I had to cram two upper body sessions into one, which yielded this. There was a lot of pressing, more than I would like, but I felt like it was a good bang for my buck in terms of what I got done. I tried to hammer the upper back hard to off set so much of the pressing. The way that I justified it was that I wasn't going to have a max effort training session the following week - so that was my deload and decrease in pressing volume. It still ended up being a really good training session, just a bit longer than I would have liked.
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 Swiss Angle Bar Speed Bench Press vs 2 Chains Per Side 140x8x3
B1) Cambered Swiss Angle Bar Bench Press 150x10x10
C1) Cambered Swiss Angle Lat Pulldowns Worked up to a hard set of 10
D1) Single Arm Cable High Row 4x10 per arm
E1) Single Arm Pit Shark Row 4x15 per arm - keeping the elbow high
F1) Reverse Pec Dec 100 total reps F2) Barbell Curls 100 total reps
