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.comOn Saturday afternoon I got in some good bench pressing. I wasn't happy that I had my first miss in quite some time, but I wanted to get into the Catapult and get some heavier weights in my hands. Moving forward, every fourth week I'm going to be getting into my shirt. This was merely a stepping stone to see where I am at. While I managed to hit a PR, I was damn near at having 375. So next month I'll take a little PR attempt, and then put the shirt on and keep going up to about 90% or so, and see how things feel. I'll be back to another three week wave raw after this, but I think it's important I keep some overloaded weights in my hands moving forward so that I'm ready to go next year. Signs of possible good things to come.
Items Used in this Training Session Sabertooth Bar Mini Bands Monster Mini Band
Warm Up Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads Cats/Camels - 10 each 90-90 T-Spine Rotation - 10 each side Push Up to Downward Dog - 10 Band Dislocations - 10 Alternating Band Dislocations - 10 per arm Band Pull Apart Super Series - 1 round Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Bench Press 55x10 105x5 145x5 195x5 235x3 265x2 285x1 315x3 - add Black Metal Catapult 335x2 355x1 - PR 375 x Miss
B1) Reverse Mini Band Close Grip 1 Board Bench Press 195x8 235x8 255x8 265x8 - PR
C1) DB Flys 3x20
D1) Decline DB Skull Crushers 4x12
E1) Overhead Band Tricep Extensions 125 total reps E2) Seated DB Power Cleans 4x15
