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 evening, Adrian wanted to get some training in, so I jumped in with her and kind of did my own thing. The goal here was to continue to bring up specific weak points, and also just get in some extra volume. I was really trying to keep most of the work on my chest and triceps. I sprinkled in some light delt and back work to keep things balanced and just promote recovery after the main work was done. Quick and super simple.
Items Used in this Training Session Light Band Fat Lat Bar
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) Deficit Push Ups vs Band 6 sets, max reps
B1) Wtd Dips 6x10
C1) Lateral Raises 6x20
D1) Fat Bar Lat Pulldowns 4x20
