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 session was more focused around recovery. I cranked up the volume a little bit, since it was lacking from Saturday's work, but I still didn't push things terribly hard. At this point, most of my work is done, and it's a matter of staying fresh and keeping the muscles working hard and in good order. Addressing all the areas I need to, and getting out. Loving these little sessions as I can squeeze them in.
Items Used in this Training Session Swiss Angle Lat Bar Mini Bands
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) DB Bench Press 6x20
B1) Swiss Angle Lat Bar Standing Cable Rows 6x15
C1) V-Bar Pressdowns 6x20
D1) Band Reverse Pec Dec 5x25
