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.comThird and final week of the benching versus chains set up. I'm rather pleased with my progress and feel that my bench press is in a good position. I've managed to hit 270 for a triple, but I wanted to try to take 265 for a set of 4, but after the third rep I just shut it down where I was. I felt good, but I knew that fourth rep would have been nasty, so I just called it day there. However, my cambered bar work has been going incredible. I definitely will keep this bar in my back pocket for a meet, and I think that every gym or garage gym lifter should look into this bar to help with their training. It's helped multiple people in my gym, and my bench press is feeling great because of that bar specifically. Anyways, lots of volume and chasing the pump on accessory work this week. With a new training wave coming next week, we push hard and have fun on the accessory work before moving on.
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 2 Chains Per Side Worked up to 265x3 240x3x5
B1) Cambered Swiss Bar Bench Press 205x6 225x6 245x6
C1) Zig Zag Bar Skull Crushers vs 3 Chains Per Side 3x10; then three drop sets removing the chains
D1) Band Cross Body Tricep Extensions 3x15 per arm
E1) Rope Pressdowns 100 total reps E2) Side Lying Rear Delt Raises 100 total reps per arm
F1) Wtd V-Ups 4x20
