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 training session was SUPER quick. I ended up trying to squeeze this session in between some clients, and of course I ran into someone I knew that HAD to talk me. I was hoping to some more rehab and prehab based stuff, but I just cranked out what I could. I felt good and it was probably for the best that I had to cram this in under 30 minutes. It did the job and I felt better. I can definitely tell I've had my carbs down for a week now, as my energy levels just were struggling compared to normal. The work is done, and now it's time for a super light week to stay fresh.
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) Lateral Raises
4x20
C1) Neutral Grip Chest Press Machine
1x20
1x15
1x12
D1) Seated Cable Flys
3x15
D2) Dips
2 sets, max reps
E1) Rope Pressdowns
4x15