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
Well the Conjugate Monster has finally came to an end. It's been a good run, unfortunately with lower back issues and injuries, but I think it's made me a better lifter and coach along the way. I'm not going to start getting ready for my bench only meet. My training schedule will still likely stay the same - still training about 6 to 7 days per week, and keeping the hypertrophy work in, but my emphasis will be geared towards benching some big weights in the bench shirt. I'll even be squatting and deadlift, but it will be controlled still and with the focus on getting healthy enough to be able to start training for a full power meet after this bench only meet is up at the end of July.
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 Raises
3x20
B1) Bradford Press
3x10-12
C1) Lateral Raises
3x12; then one drop set
D1) Chest Press Machine
3x12
E1) High Incline Press Machine
3x8
F1) Seated Cable Flys
3x15
G1) Deficit Push Ups
2x25
H1) Rope Pressdowns
3x15
I1) BW Tricep Extensions
3x10-12
*I focused on getting a good stretch here*