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.comMonday I got my back and bicep work in the garage after getting some work done during the day. I was able to keep some volume around on this day, and get some good work in. I can usually keep my back volume pushed a bit more than anything else as I go into a meet, and this is something I've really been trying to bring up, so I need to keep at it for the time being. Pretty quick day, and my body is feeling good.
Items Used in this Training Session Econo Core Blaster Meadows Row Handle Spud Ab Strap Monster Mini Band Swiss Angle Bar Blast Straps
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) Single Arm Lat Pulldown 4x10 per arm
B1) Single Arm Barbell Row 4x10 per arm
C1) Spud Strap Shrug/Row Combo 4x15
D1) Band Straight Arm Lat Pulldowns 2x20
E1) Swiss Angle Bar Curls 4x12
F1) Blast Strap Curls 3x10 F2) Band Pallof Hold 3x20 sec per side
