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.comAnother great max effort day, hitting a good all-time PR with 275 from a deficit with the chains. It's now time to start implementing my training block where I bench press three times per week. I'm going to have my standard max effort and dynamic effort days, but I'm now adding a rep effort day into the mix. This day right now with be 10x10 with a very low weight and using a specialty bar. Over the course of the training, weight will increase until I get to a hard 10x10, and then I'll drop to 8x8, then 6x6. Then I'll switch up the bars and restart the process. Again, this is all an experiment, but I'm excited to see how it goes and see if I can't see some increased progress on my bench press in the meantime.
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) Cambered Bench Bar vs 2 Chains Per Side with 1 Board Worked up to 275x1 - PR 245x2x2
B1) Reverse Mini Band Close Grip Axle Bar Bench Press Worked up to 305x4
C1) Tate Press 3x12
D1) Skull Crushers 4x10
E1) Band Pressdowns 100 total reps E2) Rear Delt Raises 100 total reps
