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.comOn this Wednesday, I cranked out another good training session with more bench press PR's. I combined some of my accessory work that I wasn't able to get to from the following Saturday, which in turn ended up being a really good thing because I got a great pump. While my accessory work has kind of had to take a hit, I've been trying to focus on the main stuff that can keep my bench press feeling good and keep the progress moving in the right direction.
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) Swiss Bar Speed Bench Press vs Doubled Mini Bands 135x8x3
B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands 185x8 - PR
C1) Wtd Dips 4x12
D1) Incline DB Bench Press 75's x 3 x 12-15
E1) Incline DB Skull Crushers 3x15-20 E2) Chest Supported Rear Delt Raises 3x15-20
