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's training was a continuation from last week. I was able to increase my top set of 10, and also make progress on my close grip work. Another morning of some good work and making good bench press progress. At least it's been the one thing that's been able to continue chipping forward.
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 225x10 - PR 210x11 210x10
B1) Close Grip Swiss Bar Floor Press vs 2 Chains Per Side 125x3x12
C1) DB Bench Press 95's x3x12
D1) Zercher Triceps 3x12
E1) Band Pressdowns 125 total reps
F1) Band Pull Aparts 150 total reps
