After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Well after Tuesday's awkward mess of back issues, I was feeling good to go again, so I figured some upper body work wasn't going to inhibit me from doing anything. So I just progressed as normal. Having to get this training session in the garage certainly challenged my creativity a little bit, but I seemed to not have any issues getting a really good pump and some solid work in. I can still incline press pretty strong as well, which was a very goo indicator that I'm keeping quite a bit of good strength for the time being...on a movement that I rarely get to do.
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) Slight Incline DB Bench Press
1x15
1x12
1x10
B1) Slight Incline Bench Press
Sets of 8 up to 235x8
*Really pumped about this considering I haven't done any real incline work in quite some time*
C1) Band Flys
3x20
C2) Deficit Push Ups
3 sets, max reps
D1) Seated Rear Delt Raises
3x30
D2) Band Face Pulls
3x15
E1) Lateral Raises
3x12
E2) DB Front Raises
3x10
F1) Single Arm Band Pressdown
4x15 per arm
G1) Blast Strap Dips
4 sets, max reps