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.comA new wave of dynamic effort work, and trying to crank out a really good training session prior to working with a client. Can't complain about the PR's and the massive pump I got with rushing through my accessory work. Another decent one though!
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 120x10x3
B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands 170x10 - PR
C1) Incline DB Bench Press 75's x 20, 20, 17
D1) Straight Arm Lat Pulldowns 3x20 D2) Lateral Raises 3x15 D3) DB Front Raises 3x15
E1) Pressdowns 3x20 E2) DB Flys 3x20 E3) DB Hammer Curls 3x12
