After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now focused on training to improve my body and mind as I prepare for my wedding in June. I hope to be back on the platform towards the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comFriday morning I got in my chest, shoulder, and tricep training. I'm trying to keep away from a whole lot of free weight work for the first few weeks to let me shoulders rest up and get some good work in via machines more than anything else. I probably won't bench until I get into the month of April. This was a really good, fast paced training session, and my pecs were rather sore afterwards. Definitely need to keep focusing on this stuff for the next month to continue to keep the shoulder healthy, as it's the best it's felt. Prep for the bench only meet really did a number on it for a few weeks.
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) Chest Press Machine Worked up to a hard set of 8; then two drop sets
B1) Incline Press Machine 4x8
C1) DB Bench Press 4x10-12
D1) Low to High Cable Flys 3x15
E1) Reverse Pec Dec 3x15
F1) Lateral Raises 4x8 *I used an iso hold at the top on each rep.*
G1) Rope Pressdowns 3x12 G2) Dip Machine 3x10 G3) Overhead Cable Tricep Extensions 3x12
