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.comFriday's upper body pump session was a bit on the conservative side. I knew I had a loong day of work ahead, along with the fact that I was preparing to take my heaviest bench press of the training cycle in the coming days. So I did just enough to get some good stimulation and keep working hard, but leave a little in the tank so that I would feel fresh come Sunday when I need to take a heavy bench press in the shirt. Another week is come and gone, and we're closing in on the home stretch.
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) Low Face Pull 4x15
B1) Leaning Lateral Raise 3x12 per arm
C1) Cable Front Raises 3x12
D1) Hex Press 4x8 *These are where you press the DB's together using a neutral grip.*
E1) Incline Press Machine 3x10
F1) Dips 3 sets, max reps F2) Deficit Push Ups 3 sets, max reps
G1) Single Arm Pressdowns 5x10 per arm
