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.comWednesday knocked out some good extra fluff work. I'll be honest, I don't remember much from this training day and what was all going on. I didn't have anything positive or negative down in my log, so I guess that's a good sign. Just putting in the work.
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) Seated Rear Delt Raises 4x15; then 50 swings/partials on the last set; and then 2 drop sets with strict reps
B1) Leaning Lateral Raises 4x12 per arm
C1) Overhead Press Machine 3x10
D1) Slight Incline Prone DB Flys 3x15 D2) Slight Incline DB Bench Press 3x8-10
E1) Chest Press Machine 4x15
F1) Fly Machine 1 set with 4 drop sets
G1) V-Bar Pressdowns 4x15
H1) Overhead Cable Tricep Extensions 3x12
