After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comMy second day of the training week is just an emphasized back day. I'm moving my accessory work on my dynamic effort upper days to some shoulder and arm work. I'm hoping that this can help accelerate my bench progress, having just a dedicated back session where I'm fresh. I know my back is a strong point, so if I can give it some good hard training while fresh, I might be able to see some new progress, as I usually like to train back after dynamic work. We'll see how this goes.
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) DB Chest Supported Rows 4x10
B1) Wtd Neutral Grip Chins 4x10 (+20 kg)
C1) Seated Cable Rows 3x12
D1) Single Arm DB Shrugs 3x15 per arm D2) Stability Ball Pikes 3x15
