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.comKicked off yet another new dynamic effort wave, and working on keeping consistent bar speed with a lot of working sets. The weight isn't heavy, but applying that kind of force for about 15 minutes straight is not fun. I'll decrease the sets as the weeks go, but I'm making some huge strides on my close grip work as well. New accessory work entered the wave as well. Overall, just slow consistent progress and loving the ability to keep training.
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 115x15x3 *Varied grips*
B1) Close Grip Bench Press vs 2 Chains Per Side 195x10
C1) Push Ups vs Band 3x20
D1) Straight Arm Lat Pulldowns 3x15 D2) Band Face Pulls 3x30
E1) DB JM Press 3x20 E2) DB Curls 3x20 E3) DB Front Raises 3x20
F1) Standing 3 Way Cable Crunches 3x15 each way
