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.comNew speed bench wave, and man was this rushed! I was moving quick this session to try to get to everything that I wanted to do. Still not as much as I had hoped, as I wanted to get in a bit more accessory work, but it will just have to do for now. Hopefully I can get a couple more sets in next week. Still not too bad on my top end set for the close grip work though. It's not a PR by my records, but my new bench has more band tension, so it's dang close.
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 130x5x5
B1) Close Grip Bench Press vs Doubled Mini Bands 175x10
C1) Single Arm Incline DB Bench Press 3x10 per arm
D1) Chaos Bench Press 4x20 D2) Band Pull Aparts in Bench Press Position 4x20
E1) V-Bar Pressdowns 3x20 E2) Lateral Raises with Hanging KB's 3x15 E3) Barbell Curls 3x12
