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 managed to get in a super quick upper fluff session to keep the blood flowing and stay fresh. I had to squeeze this session in between some clients I had, so I got this all taken care of in under and hour. Lots of supersets, and continuous moving. This is also my final day of having carbs in my diet, so I'll be going low carb from here on out to help get my weight down a bit to help with the weight cut. That always sucks, and it'll be the first time I go low carb in about 8 months, so I'm interested to see how quickly the weight comes off and how I handle it.
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
3x15
A2) Overhead Press Machine
3x10
B1) Low Face Pulls
4x12
B2) Lateral Raises
4x12
C1) Incline Press Machine
3x10
D1) Chest Press Machine
3x12
D2) Machine Flys
3x12
E1) Dip Machine
2x12
E2) KB Skull Crushers
2x10
F1) Endless Rope Pressdowns
1 set of failure
*There is an endless rope attachment to one of the "functional gym" pieces we have. It's actually great for these and rows.*