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 effort upper work is in the books. Definitely feel that I made good progress with my bar speed over these three weeks. I'll be mixing things up a bit for the next wave to try and keep progress coming together. Even accessory work has felt like it's improving from week to week.
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 165x5x5
B1) Close Grip Bench Press vs 2 Chains Per Side 160x8 165x8 170x8 175x8
C1) Slight Incline DB Bench Press 70's x 3 x 20
D1) Rolling Tricep Extensions 3x12 D2) Hammer Curls 3x15
E1) Blast Strap I, Y, T, W 3x6 each E2) Lateral Raises 3x15-20
