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 was able to get a back training session in back at the rec. Some good volume, but I kept things a bit on the lighter side to let myself ease in a bit after not being able to use some machines last week. A great pump and good way to kick off the week.
Items Used in this Training Session Swiss Angle Cable Attachment Swiss Bar Cable Attachment Spud Ab Strap Monster Mini Band El Gordo Fat Bar
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) High Row Machine Up to a top set of 8; then two drop sets
B1) Seated Cable Rows 4x10
C1) DB Pullovers 4x10 *Really emphasized a slow eccentric here.*
D1) Chin Ups 4 sets, max reps
E1) DB Shrugs 3x20 E2) Serrano Trap Press 3x10
F1) EZ Bar Curls 5 sets of old school 21's (7-7-7)
G1) Hammer Curls Run the rack down, 1 set
H1) Seated Calf Raises 4x12-15
