After sustaining multiple low back issues the past year, I'm not 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 I opted to start off a new bench press wave. Considering all my training was kind of thrown through a loop with my low back injury from a week ago, it just made sense to start off with a new wave. I'm going with some straight weight for a few weeks to get the groove back, but also work on my speed endurance. I've been a very explosive athlete my whole life, so maintaining speed is one of my biggest issues. So this will be a good wave to work on addressing that to see if I can make any progress. This session was accompanied by my lovely girlfriend, who always makes training a bit more fun than normal.
Items Used in this Training Session Sabertooth Bar
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 135x5 165x5 180x5x5
B1) Close Grip Bench Press 185x5 215x5 240x7
C1) Neutral Grip High Incline DB Bench Press 55's x 20 65's x 2x20
D1) DB Chest Supported Rows 4x12
E1) Wtd Chin Ups (+30) 3x12
F1) Bent Over Rows 3x12
