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.comAs I've mentioned in one of my recent posts, my training log is massively behind, so hopefully I slowly catch up here over the month. I can't ever really recall what all happened on this particular day. I know that I had to cram some work in and that my overall training suffered because of it, but I still managed to get something in and get some rehab based work done on top of everything. Basically just as much work as I could squeeze in and I got out.
Items Used in this Training Session
Warm Up Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves Hip Flexor Stretch - 30 sec per leg Leg Lowering 1 - 10 per leg Leg Swings (forward and side to side) - 10 per leg Alternating Lunges - 10 per leg Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Lateral Lunges - 10 per leg Hanging Knee Raises - 15
A1) GHR (Elevated) 4x20
B1) GHH/Back Extension off GHR 4x25
C1) RDL 4x15
D1) Abs 3 sets
