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 in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comOn this Monday I only had about 30 minutes to get something in and, this was all I was able to accomplish. It wasn't much, but it's just what would have to do for the time being. I spent most of the time focusing on good contractions and blood flow, and then took care of business for the rest of the day.
Items Used in this Training Session Cambered Swiss Bar Monster Mini Band
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) Cambered Swiss Bar Push Ups vs Band 4x25
B1) Lat Pulldowns 6x20
C1) Swiss Bar Curls 4x15
