Max Effort Upper: Fat Bar Benching vs Chains [PR]

After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Well the training log is still super behind, and I apologize. This was a fantastic bench press day, and I was clicking with my raw work. I think having a bummed up back is giving me some time to really build my bench press up and just take some much needed time to let my body do it's own thing. I'll be honest, I can't remember much else from this training day. I think we had some visitors come in and train from a local gym, but that's about it. Again, sorry about the logs being behind.

Items Used in this Training Session El Gordo Fat Bar EZ Loaders Chains Sabertooth Bar Mini Bands

Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15

A1) Fat Bar Bench Press vs 2 Chains Per Side 75x10 75x5 - add chains 125x5 165x5 195x3 215x3 235x3 255x3 275x3 - PR 255x2x4

B1) Close Grip 2 Board Bench Press vs 2 Chains Per Side 195x6 215x6 230x6 235x6 - PR

C1) Decline Rolling Tricep Extensions 4x12

D1) Tate Press 4x10

E1) Band Pressdowns 200 total reps

F1) Band Reverse Pec Dec 4x20 F2) DB Side Bends 4x20 per side