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 was a good average day of training. Nothing all that special or crazy, just solid work and an amazing pump. I think Wednesday is beginning to be one of my favorite training days. I'm definitely making some good progress on my shoulders, so that's a plus. I may have to start pulling the volume down a bit once I begin prepping for the bench meet, but we'll just keep an eye on how things are feeling.
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
Up to 100's x 15; then 2 drop sets
B1) Incline Press Machine
4x8
C1) Seated Fly Machine
3x15-20
D1) Deficit Push Ups
2 sets, max reps
E1) Seated Rear Delt Raises
4x30
F1) Cable Lateral Raises
4x15 per arm; plus a drop set
G1) DB Overhead Press
2x15
G2) Face Pulls
2x15
H1) Rope Pressdowns
4x12
H2) Overhead Tricep Extensions
4x8
I1) Dip Machine
4x12-15 - using a 3 sec eccentric