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.comI had a crazy weekend on the following Saturday, so I opted to get just my main benching in on Monday, which required me to go straight from work to the gym while Adrian was running the facility to get things worked out with clients and everything. I did manage to work up to a good PR on the reverse band work, and I really wanted to get 6 reps on my 2 board work, but I'll take what I got. After a long day of work and a good PR, I'll live with what I got on the board work. High rep accessory work per usual and I was done. Coaching and running the gym the rest of the evening was on the agenda.
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) Reverse Light Band Duffalo Bar Bench Press Worked up to 305x6 - PR 275x8 275x10
B1) 2 Board Press 235x6 265x6 285x6 305x5
C1) Decline Rolling Tricep Extensions 4x10
D1) Cross Body Tricep Extensions 4x12 per arm
E1) Cable Reverse Pec Dec 4x20 E2) Cable Pressdowns 4x20
