After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Wednesday marked a really good fun and challenging chest, shoulder, and tricep training. Quite a bit of volume and some new things for me to experiment with, but that's mainly what these days are for anyways. I actually had a good chunk of time to dedicate to this training session, so while I pushed the pace, I didn't feel rush like I do on some of the days that I have. Not much else to report on for this particular day of training though.
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
Sets of 10 reps, up to 95's x 10; then 2 drop sets
B1) Decline Press Machine
4x8-10
C1) Seated Cable Flys
1x20
1x18
1x12
D1) Dips vs Monster Mini Band
3 sets, max reps
E1) Reverse Pec Dec
4x20
F1) Lateral Raises
4x15
G1) DB Front Raises
3x12
H1) BW JM Press
3 sets, max reps
I1) Rope Pressdowns
3x12
I2) Single Arm Overhead DB Tricep Extension
3x15