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 had some more pump training for the chest, shoulders, and triceps. A pretty fun day of training, and things are feeling rather good. I knew I'd be gone over the weekend, so I really started to crank up the volume on my work since I knew lots of food would be coming my way (and some rest, too).
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
6x20
B1) Cable Lateral Raises
4x15
C1) Neutral Grip Overhead Press Machine
3x10
D1) Slight Incline DB Bench Press
3x12
E1) Cable Press/Fly Combo
4x15
F1) Dips
3 sets, max reps
G1) Single Arm Pressdowns with Pronation
4x10 per arm
H1) Tricep Extension Machine
3x12
I1) Overhead Cable Tricep Extension
2 x swole