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 was a really high volume chest, shoulder, and tricep session. Things were feeling good so I opted to push things a bit and get after it a bit more than normal. Nothing wrong with that from time to time. Definitely a good day.
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) Rear Delt Raises
4x20
B1) Cable Lateral Raises
4x12 per arm
C1) Overhead Press Machine
4x10
*This was ramped up to a top set.*
D1) Super Incline Press Machine
5x8
E1) Decline Press Machine
3x12
F1) DB Bench Press
3x10
G1) Seated Cable Flys
2x25
H1) Pressdowns
4x12
I1) Overhead Cable Tricep Extensions
3x15
J1) Dip Machine
3 x swole