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.comFriday night I rounded out week three of training. I had planned to train a bit earlier, but Adrian wanted to hope in and get some training in with me as well, so I held off to wait on her. Nothing really too crazy from the past few weeks, just a lot of Swiss Bar work, and back work that's more specific for powerlifting. I did make some pretty solid progress on the Swiss Bar this three week cycle, so we'll see what the next three week cycle will bring. That mini band circuit at the end though had my back blow up really quick, it was a good way to round out the training session.
Items Used in this Training Session Swiss Bar EZ Loaders Chains MAG Grip Mini Band
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) Swiss Bar Speed Bench Press vs 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 115x3 135x3 150x6x3
B1) Close Grip Swiss Bar Bench Press vs 2 Chains Per Side 185x3 205x6 - PR
C1) Swiss Bar Bench Press vs 2 Chains Per Side 115x3x20
D1) Wtd Pull Ups 3 sets, max reps with 15 pounds
E1) DB Rows 3x15 per arm
F1) MAG Grip Lat Pulldowns 3x12
G1) Band Straight Arm Lat Pulldowns 4x25 G2) Band Face Pulls 4x25
