Now that I've given my body some rest after the APF Summer Bash, I've began to have some medial knee pain in my right knee. I'm still training hard, but I'm focusing on keeping my low back healthy and addressing my knee issues as well. The goal for 2017 is to end the year completely healthy and have a solid base to build a real training cycle on.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSunday morning I got in some benching via floor press and using the Swiss Bar. Still running with some sets of 10, and feeling rather good about where this is at. Not only do I hate this bar (as it's just hard), but floor pressing is also a great movement for me currently to keep my low back a bit happier. After the squats on Saturday, my mid back was fried from the SSB. I managed to work up to a rep PR, and it looks like in the coming weeks, I can still make some progress here. Always a good thing. If anything, my bench press is still holding strong and going well.
Items Used in this Training Session Swiss Bar Chains Monster Mini Band 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) Swiss Bar Floor Press 45x10 95x10 135x10 165x5 185x5 205x3 220x10 - PR 205x2x12
B1) Close Grip Swiss Bar Floor Press vs 2 Chains Per Side 95x15 115x2x15
C1) DB Bench Press 105's x6 90'x2x10
D1) Zercher Triceps 3x15
E1) Band Pressdowns 100 total reps
F1) Band Pull Aparts 150 total reps
