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.
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Tuesday's session would have normally been a dynamic effort lower body day, but due to some schedule changes it just made sense to train at the rec and get in some extra upper body work in for the day. I also know that I'm going to make a slight change to my training schedule, so I guess this will help aid in that transition moving forward. Just some solid upper body volume to keep things progressing nicely.
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) Chest Supported Rear Delt Raises
1x30
2x20
B1) Six Way Delt Raises
4x10
*On these you do a lateral raise, bring the DB's forward, raise overhead, lower, a rear delt motion, and then lower from the lateral position again. I got these from Mark Dugdale's training log a couple months ago.*
C1) Arnold Press
3x12
D1) Slight Incline DB Bench Press
3x10
E1) Chest Press Machine
4x10-12; then two drop sets
F1) Seated Cable Flys
3x20
F2) Dips
2 sets, max reps
G1) Rope Pressdowns
4x12
H1) Skull Crushers
4x10