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 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