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.comRounding out week 6 with some more chest, shoulder, and tricep work. Some good super sets and overall solid work for this early morning session. Really enjoying getting creative on some of these training sessions. Here before too long I get to start pulling some volume away, which will be nice as I start to rest up and recover for the peaking cycle and meet.
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 4x20
B1) Lateral Raise Machine 4x10 B2) Overhead Press Machine 4x10
C1) Decline Press Machine Ramped up to a top set of 20
D1) Neutral Grip Chest Press Machine 4x10
E1) Incline DB Bench Press 3x10-12
F1) Decline Cable Flys 2x25
G1) Dual Handle Cable Pressdowns 5x10
H1) Tricep Extension Machine 3x15
