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 just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comI opted to take Wednesday off from training, and get my dynamic effort upper work in on Thursday for this particular week. I'm continuing to build off last week, and overall there was some really good progress. I feel like bar speed and technique feels more locked in, and that I'm making some good progress on all my accessory work. Nice to see the needle moving in the right direction here.
Items Used in this Training Session Sabertooth Bar Ab Strap
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) Speed Bench Press (Straight Weight) 55x10 105x5 135x5 165x5 185x5 200x5x5
B1) Close Grip Bench Press 215x3 230x3 255x6
C1) Neutral Grip High Incline DB Bench Press 65's x 3x20
D1) DB Rows 4x8 per arm
E1) Standing Cable Rows 4x10
F1) Wtd Pull Ups (+10) 4x15
G1) Cable Shrugs 3x20
