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 wrapped up some good back and bicep work before the Fourth. Just some good quality work to get in after a good heavy bench day the day prior. I was definitely feeling it, and things were strictly by feel for the day. I kept the pace pushed, and it ended up being a blood flow based workout more than anything else. It's about time I start pulling the total volume down soon anyways.
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) Low Row Machine
4x10
B1) Supinated Front Pulldown Machine
3x8
C1) Seated Cable Rows
4x12
D1) Pull Ups
4 sets, max reps
*Varying grip position on each set.*
E1) DB Pullovers
2x15
F1) Spider Curls
4x8-12
G1) Hammer Curls
3x10-12
H1) Seated Calf Raises
4x12
H2) TRX Pallof Hold
3x20 sec per side