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 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