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 morning at the wee hours, I got in my bench press work with the crew and Adrian. She was so kind to join us at our 7am bench session. Based upon how my max effort work had be going, I figured I was good for a nice PR at the end of this run. I made a pretty big jump to a 15 pound PR based on how I was feeling, and man was it everything I had. I also got some more close grip work in, and rounded things out with a new wave of accessory work. I'd say that things look really good for my top end strength and where it has came over the past few weeks. This is definitely an area I know I need more work in for my shirt work. Next week I'm going to get in the Metal Catapult and take some moderate weights to get used to feeling some heavy loads again, so that I can start jumping in the shirt next month. I know I need more exposure in it, to really maximize my strength from it. Gotta practice to some extent.
Items Used in this Training Session Sabertooth Bar Red Shoulder Saver 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 with Red Shoulder Saver vs Doubled Mini Bands 55x10 55x8 - add bands 105x8 145x8 - add shoulder saver 175x5 205x3 235x8 - PR 205x10 210x10
B1) Close Grip Bench Press vs Doubled Mini Bands 165x4x8
C1) DB Flys 3x20
D1) Decline DB Skull Crushers 3x10
E1) Overhead Band Tricep Extensions 100 total reps E2) Seated DB Power Cleans 3x20
