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.comFinal week of dynamic work on the bench press, with huge progress on the close grip work. I've really kind of pushed up the accessory work for the final week of the training wave. Changing things up next week is much needed though, because the bands are starting to take their toll on my elbows. Next couple training sessions will be at Elitefts!
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 Doubled Mini Bands 165x5x5
B1) Close Grip Bench Press vs Doubled Mini Bands 185x10 - PR
C1) Single Arm Incline DB Bench Press 3x10 per arm
D1) Chaos Bench Press 5x20 D2) Band Pull Aparts in Bench Press Position 5x20
E1) V-Bar Pressdowns 100 total reps E2) Lateral Raises with Hanging KB's 4x20 E3) Barbell Curls 4x12
