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.comSecond week of the crazy sets on speed bench, all with good progress. Close grip bench press is making some progress as well this three week wave. I kept all the accessory work the same from last week. I was surprisingly sore from all the back work I did the day prior with the training density I had with that session. Baby steps in the right direction.
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) Speed Bench Press vs 2 Chains Per Side 130x12x3 *Varied grips*
B1) Close Grip Bench Press vs 2 Chains Per Side 200x10
C1) Push Ups vs Bands 3x20
D1) Straight Arm Lat Pulldowns 3x15 D2) Face Pulls 3x25
E1) DB JM Press 3x20 E2) DB Curls 3x15 E3) DB Front Raises 3x12-15
