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.comFirst day back doing some dynamic effort work, and man did it take some getting used to. I still felt like I had some good pop off my chest, but I can also tell it's been a bit. I think just having the dynamic day alone for the first three week wave will do wonders for me. Really not a stressful session, hoping that I can push it a bit more in weeks to come.
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 130x5x5
B1) Close Grip Bench Press vs 2 Chains Per Side 145x3x12
C1) Slight Incline DB Bench Press 60's x 3 x 20
D1) Rolling Tricep Extensions 3x20 D2) Hammer Curls 3x15
E1) Blast Strap I, Y, T, W 3x4 each E2) Lateral Raises 3x15
