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.comFinishing up week 7 felt good with a nice and solid upper body pump. I kind of held back on some of the weights I used and just wanted to make sure I was getting some good contractions. I know that I will be in the shirt on Sunday, so I need to maximize that training session, and needed to keep things fresh. I'm really happy with where I'm at currently, and hoping that week 8 kicks some ass.
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 3x30
B1) Seated Lateral Raise 4x10
C1) Bradford Press 3x8 C2) Spider Crawls 3x4 rounds (up and down)
D1) Chest Press Machine Up to a top set of 8; then two drop sets on the last set
E1) Incline Press Machine 3x6
F1) DB Bench Press 3x10-12
G1) Incline Prone DB Flys 2x20
H1) Dual Handle Cable Pressdowns 6x10-12 *Three sets pronated, three sets supinated.*
I1) Dip Machine 3x10-12
