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
The extra back work I felt has really been paying off, and putting it a couple days away from my dynamic effort upper day has also helped I feel like. I've got a busy couple of weekends coming up with being at powerlifting meets and stuff that's going on for the gym, so my training is probably about to get rather sporadic, but I'll get it in.
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) Cambered Bar Seal Rows
4x8
B1) Standing Cable Rows
4x12
C1) Supinated Cambered Swiss Bar Bent Over Rows
3x10
D1) Swiss Angle Lat Pulldowns
2x15
2x12
E1) Reverse Hyper Raises
4x20