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 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