After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comI'm incredibly behind on my training logs, and I apologize as I've had a lot of life events going on in the past couple weeks. I've still been training hard, but getting to log all my training has just been a struggle, so I'll do my best to catch them up over the course of the next couple weeks.
Just a new speed bench wave for this particular training session. I'm experimenting with some training a bit more and changing things up in my programming. I've still likely got some time until I'm going super heavy again, so we'll see how things pan out. Not a bad day overall though!
Items Used in this Training Session Swiss Angle Bar Mini Bands Swiss Angle Lat Attachment Blast Straps
Warm Up Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads Cats/Camels - 10 each 90-90 T-Spine Rotation - 10 each side Push Up to Downward Dog - 10 Band Dislocations - 10 Alternating Band Dislocations - 10 per arm Band Pull Apart Super Series - 1 round Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Swiss Angle Bar Speed Bench Press vs Doubled Mini Bands 45x10 45x5 - add bands 65x5 85x5 105x5 125x6x5
B1) Swiss Angle Bar Bench Press 180x5 210x5 240x9 - PR
C1) Decline DB Bench Press 75's x 20, 20, 20
D1) DB Chest Supported Rows 5x10
E1) DB Rows 4x8 per arm
F1) Swiss Angle Lat Pulldowns 3x12
G1) Blast Strap Inverted Rows 3x12 G2) Band Straight Arm Lat Pulldowns 3x15
