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 in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday after Christmas I was able to get another quick training session in, and had to move my rehab/leg work to a different day. Again, it wasn't exactly optimal, but it was better than nothing. As of right now, my lower body work isn't nearly as important, but I still would like to make some move in the right direction. I'll suck it up and over the next week I'm sure I'll get back into the swing that I need to be in.
Items Used in this Training Session
Warm Up Soft Tissue Work - Glutes, Hamstrings, TFL, Quads, Calves Hip Flexor Stretch - 30 sec per leg Leg Lowering 1 - 10 per leg Leg Swings (forward and side to side) - 10 per leg Alternating Lunges - 10 per leg Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Lateral Lunges - 10 per leg Hanging Knee Raises - 15
A1) Wtd GHR (Elevated) 6x10
B1) Goblet Squats 6x20
C1) GHH/Back Extension off GHR 2x25
