After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comFor the third week in a row I managed to PR on this movement, which is something that I usually struggle with. I have no idea what this weight is in my hands (I'm thinking about 345 or so), but all I know is that it was heavy as hell. I kept the rest of my accessory work the same as the previous week since my intensity was up there, and that was the hardest I had strained in a long time on a bench press. I'm hoping that by the beginning of the year I can start putting things together to start gearing up for a bench only meet. The foundation is clearly set, I've just got to keep it rolling for the next few months and keep feeling good!
Items Used in this Training Session
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) Bench Press vs Doubled Monster Mini Bands Worked up to 250x1 - PR 225x2 225x3
B1) Close Grip Axle Floor Press vs 4.5 Chains Per Side 145x3x8
C1) Axle JM Press 145x3x10
D1) Tate Press 3x15
E1) SIngle Arm Pressdowns 3x15-20 per arm E2) Single Arm Cable Rear Delt Fly 3x15-20
F1) Suitcase Carry 3x25 yards per side
