After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Wednesday I managed to get in an awesome volume based chest, shoulder, and tricep day. I was just feeling really good, so I added in some things based upon how the training session was going and really pushed the pump. I'm really enjoying the progress I'm seeing with my shoulders, and I think it's finally beginning to have some positive impact on my pressing strength. A really good day of training!
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) DB Bench Press
100's x 15, 12, 11
B1) Incline MTS Chest Press
3x8 + 2 drop sets
C1) Chest Fly Machine
3x12-15
D1) Dips
3 sets, max reps
E1) Cable Rear Delt Flys
1x40
1x30
1x20
1x10 + drop set
F1) Lateral Raises
1x15 + 10 partials
1x12 + 10 partials
1x10 + 10 partials
1x8 + 10 partials
G1) Bradford Press
3x8
G2) DB Front Raises
3x12
H1) EZ Bar Skull Crushers
4x10
I1) Tricep Extension Machine
4x15
I2) Pressdowns
4x12