After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Friday's training session was a bit of a rush, as I only had about 45 minutes to squeeze something in. I knew by now that I'm going to commit to a bench only meet, so rather than hit a new dynamic effort upper day (I finished my last wave, last week), I just decided to get in some more bodybuilding work and blast my back and arms some more. I had plans to go out and get dinner with my old roommate and best friend since first grade, along with this girlfriend and Adrian. Basically I trained hard enough so that I could eat like a fat kid and enjoy my time with friends. I'll be taking a deload next week, before I start ramping up for a meet prep.
Items Used in this Training Session
Meadows Handle
E-Series Core Blaster
Tsunami Lat Bar
Blast Straps
Mini Band
Warm Up
Cats & Camels - 10
Quadraped T-Spine Ext - 10 each
Band Dislocations - 10
Alternating Band Dislocations - 10 each
Band Pressdowns - 15
Band Straight Arm Lat Pulldowns - 15
Band Face Pulls - 15
Single Arm Band Fly - 15 each
Band Rows - 15
Band Curls - 15
A1) Meadows Row
3x10 per arm; then one drop set per arm
B1) DB Pull Overs
3x12
C1) Tsunami Bar Lat Pulldowns
4x10
D1) Blast Strap Inverted Rows
2x15
D2) Face Pulls
2x15
E1) V-Bar Pressdowns
4x15
E2) DB Curls
4x10-12
F1) Band Curls
2 x swole
F2) Hammer Curls
2 x swole