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.comWednesday was a great day of upper body pump work. Let's of volume and time under tension. Some good super sets and fun intensity techniques to round out the whole day. Getting closer to squatting every day though.
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) Slight Incline DB Bench Press 80's x 15 90's x 12 95's x 8
B1) Incline Press Machine 4x8; then 2 drop sets
C1) Neutral Grip Press Machine 3x10 C2) Seated Cable Flys 3x12
D1) Cable Rear Delt Flys 4x30
E1) Leaning Lateral Raises 4x15 per arm
F1) Super Incline Press 3x12-15
G1) Straight Bar Pressdowns 3x12; then 2 drop sets
H1) DB Skull Crushers 4x10
I1) Dips 2 sets, max reps
