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.comSunday I was able to get in some more bench pressing with the Duffalo bar, and made some progress from the previous week. I was still a bit crammed for training time, but still some progress. We'll mix things up the following week, and see what can happen there.
Items Used in this Training Session Light Bands Mace Balls
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) Reverse Light Band Duffalo Bar Bench Press 55x10 145x10 - add reverse bands 195x6 235x6 265x6 285x3 310x6 - PR 280x2x8
B1) Close Grip 2 Board Press (with Duffalo Bar) 245x3x8
C1) Decline Prone DB Flys 4x25
D1) Tate Press 4x12
E1) Mace Ball Pressdowns 5 x swole E2) Mace Ball Face Pulls 5 x swole
