After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday morning I cranked out some chest, shoulders, and light tricep work. More bro work, but a pretty successful training session. This is probably going to be one of the most important training days that I have, as I feel my chest and shoulders will need the most work going into a show (in terms of development). The stimulation and training is just vastly different from powerlifting to bodybuilding. The max effort and dynamic effort days will give me some work, but just not what I will need to have a full physique come competition day. I'm hoping though that this extra training will help build me a huge base and platform for my bench press when I get back to competing in May. I was a bit iffy on if I wanted to do any direct tricep work, but I had the time and it was only a couple quick few working sets, so I thought what the hell.
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) Decline Press Machine 4x8
B1) Slight Incline DB Bench Press 3x8; followed by 2 drop sets
C1) Pronated DB Flys 1x20 1x15 2x12
D1) Deficit Push Ups 3 sets, max reps
E1) Rear Delt Raises 3x35
F1) Lateral Raises 1x15 + 5 partials 1x12 + 8 partials 1x10 + 10 partials 1x8 + 12 partials
G1) Bradford Press 3x8
H1) V-Bar Pressdowns 1x15 1x12 1x10 1x8 1x6
I1) Overhead Rope Tricep Extensions 3x15
