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 some good upper body work. I got this session in early in the morning as I was leaving town for a wedding up in Minnesota with the girlfriend, and to celebrate my good friends Justin and Amanda get married.
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
4x15
B1) Lateral Raises
4x15
B2) Overhead Press Machine
4x10
C1) Incline Press Machine
Up to a top set of 15; then two drop sets
D1) DB Bench Press
3x12
E1) Seated Cable Flys
2x15
E2) Deficit Push Ups
2 sets, max reps
F1) Supinated Pressdowns
5x10
F2) Rope Pressdowns
5x10
G1) Dip Machine
2x20