While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Friday rounded out the first week of meet prep with some moderate upper body pump work. I took things a bit lighter than normal, and even keep the total volume down a bit as I planned to get in the bench shirt over the weekend, and wanted to be fresh for that. Still keeping shoulder work my primary concern on this day until I see if I need to hit my triceps or pecs harder. But the shoulder work has definitely helped me with filling out the shirt rather well.
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
1x50
1x40
1x30
1x20
B1) Overhead Press Machine
3x10
C1) Lateral Raises
2 massive drop sets, starting at 25's and working down to 10's
D1) Neutral Grip Chest Press Machine
Worked up to a moderate set of 10
E1) Slight Incline DB Bench Press
3x12
F1) Seated Cable Press
3x15
F2) DB Flys
3x15
G1) V-Bar Pressdowns
4x10
H1) Overhead Cable Tricep Extensions
3x12