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.comThird and final week on the dynamic effort bench work. I ended up training completely solo this day and I would have liked to gone for a 10th rep on my close grip work, but I opted to play on the safe side and rack the weight at rep 9. My press is still feeling strong and good, so we're making some progress in the right directions at least.
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 150x10x3 *Varied grips*
B1) Close Grip Bench Press vs 2 Chains Per Side 205x9
C1) Push Ups vs Bands 3x20
D1) Straight Arm Lat Pulldowns 3x15 D2) Face Pulls 3x20
E1) DB JM Press 3x15-20 E2) DB Curls 3x12-15 E3) DB Front Raises 3x12-15
