While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Monday had some more bodybuilding based back training. Some rather heavier movements since I wasn't in the bench shirt the day prior, and really started to crank up the rowing to get my back as big and thick as I can before the meet. I've still got some time to try to pack on some specific size, which is a good thing. Not much else to report for the training day though. Rather simple and to the point.
Items Used in this Training Session
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) Reverse Grip Lat Pulldown
4x8
B1) Low Row Machine
4x10; then two drop sets on the last set
C1) Chest Supported Row Machine
4x12
D1) DB Pullovers
4x12
E1) Seated Incline DB Curls
4x10-12; then one drop set on the last set
F1) Spider Curls
3x8
G1) Seated Calf Raises
4x8-12