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.comSecond week of dynamic effort upper work was much better than the week prior. Even with more load on the speed work, it seemed to move faster and feel better. Funny how that kind of works out when your training is actually consistent and designed to help improve each other. Hope to keep this ball a rolling, that's for sure!
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 150x5x5
B1) Close Grip Bench Press vs 2 Chains Per Side 150x3x10
C1) Slight Incline DB Bench Press 65's x 3 x 20
D1) Rolling Tricep Extensions 3x15 D2) Hammer Curls 3x15
E1) Blast Strap I, Y, T, W 3x5 each E2) Lateral Raises 3x15-20
