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.com
Wednesday 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