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 I got in my bodybuilding work at home in the garage again, and this was one of the hardest days to make some bodybuilidng work happen, as I like to use a lot of machines on this day, but I made due. Still some solid work across the board, and I really pushed the tempo and pace to keep the blood flowing. Ironically enough I can't wait to get back into the rec to do some of this work between clients and such.
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) Band Reverse Pec Dec
3x35
B1) Lateral Raises
6x10
C1) Cambered Bar Bradford Press
3x8
D1) Slight Decline DB Bench Press
4x15
E1) Slight Incline DB Fly
3x15
E2) Deficit Push Ups
3x15
F1) High Incline DB Bench Press
3x10-12
G1) Band Pressdowns
4x15
H1) Bench Dips
4x25