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.comMonday's training was rather simple, but just addressing things to keep things moving forward with things I need to work on. Little bit of extra everything here, as my frequency will start to drop and I'll try to keep things more specific towards benching. I'll drop to one leg day per week here shortly, so that all my recovery is going where it needs to.
Items Used in this Training Session Sabertooth Bar Spud Ab Strap
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) Chaos Bench Press 5x20
B1) Chest Supported Cambered Bar Rows 5x20
C1) Spud Strap Pressdowns 6x30 C2) Chest Supported Rear Delt Raises 6x30
