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's training session had some high volume as I begin to take a little bit of a break. I'm planning to take Thursday and Friday off from training as I have a lot of other commitments on the table at the time and I just needed the time to give my body a bit of rest. Between clients (online and in person), a seminar that I'll be speaking at on Saturday and attending all day plus Sunday, I knew that I would be swamped so I just planned ahead. My training schedule will be kind of odd for the next few sessions to try to catch myself back up, but it will be good to have two days off, and then not have my max effort days to let my body get a break from some of the intensity. Not ideal, but it's just what needs to be done right now.
I've grown away from taking planned deloads in training, and letting my schedule, life, and body tell me when it's time and I've found this to just be more successful for me and my constraints. I've managed to make good progress on all fronts for about the past few months, and it's finally time to give my body a little R&R and focus on things outside of the gym for a little bit.
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) Cable Rear Delt Flys
4x25
B1) Around the World Lateral Raises
4x10
C1) Arnold Press
3x20
C2) Seated DB Front Raises
3x10
D1) Neutral Grip Chest Press Machine
4x10; then 2 drop sets
E1) Decline Press Machine
3x12
F1) Seated Cable Flys
3x15
F2) Dips
3 sets, max reps
G1) Lying Cable Tricep Extensions
4x12
H1) Rope Cable Pressdowns
3x15
I1) Overhead Cable Tricep Extension
3x10-15