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 in some back and bicep volume post bench shirt work. I was actually feeling really good coming into this session for some odd reason, even after having what seemed like a really long weekend and with work obligations stacking up like crazy at the moment. Some good drop sets and bicep pump to make it a solid training day.
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) High Row Machine
4x8
B1) Deadstop T-Bar Rows
4x10; then two drop sets on the last set
C1) Seated Cable Rows
4x10
D1) Lat Pulldowns
3x15
E1) Preacher Curls
4x8-10
F1) Seated Incline DB Curls
3x8-10
G1) Seated Calf Raises
4x10-12
H1) Pallof Hold
3x20 sec per side