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.com
I had a crazy weekend on the following Saturday, so I opted to get just my main benching in on Monday, which required me to go straight from work to the gym while Adrian was running the facility to get things worked out with clients and everything. I did manage to work up to a good PR on the reverse band work, and I really wanted to get 6 reps on my 2 board work, but I'll take what I got. After a long day of work and a good PR, I'll live with what I got on the board work. High rep accessory work per usual and I was done. Coaching and running the gym the rest of the evening was on the agenda.
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) Reverse Light Band Duffalo Bar Bench Press
Worked up to 305x6 - PR
275x8
275x10
B1) 2 Board Press
235x6
265x6
285x6
305x5
C1) Decline Rolling Tricep Extensions
4x10
D1) Cross Body Tricep Extensions
4x12 per arm
E1) Cable Reverse Pec Dec
4x20
E2) Cable Pressdowns
4x20