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's extra upper body session rounded out week nine for me. I knocked this session out really early in the morning before all my clients, as I had a long work day and things to work on. I kept things pushed rather quickly and just went after the pump since I had benched the day prior. I felt good, but also wanted to keep things on the safe side. Only a couple more weeks, and we should be good.
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 Flys
1x25
1x20
2x12; then a drop set on the last set
B1) Seated Lateral Raises
4x15
C1) High Incline Press Machine
3x8
D1) DB Bench Press
3x10
*Only allowing 30 seconds of rest between sets.*
E1) Seated Cable Flys
3x20
F1) Rope Pressdowns
5x12
G1) Cross Body Tricep Extensions
2x10 per arm
G2) DB Side Bends
2x15 per side