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 I squeezed in some good pump training using some different intensity techniques and just making the overall training session fun. I really pushed the pace and had to make some things work based upon my schedule, but it was definitely one of the better training sessions I've had at the rec in some time. Just more work being put in on these days, and I feel like it's definitely helping my bench press.
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) Reverse Pec Dec
4x20
B1) Seated Lateral Raises
4x10
B2) Seated Lateral Raise Holds
4x8
C1) Overhead Press Machine
4x8
*This was ramped up to a top set.*
D1) Incline Press Machine
4x10; then two drop sets on the last set
E1) Neutral Grip Chest Press Machine
4x8
F1) Incline DB Flys
3x15
F2) Incline DB Bench Press
3x15
G1) Supinated Pressdowns
6x10
H1) Dips
3 sets, max reps