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.comFriday's speed bench day was great. I finally felt caught up to speed after being able to squeeze in a nap and I had a good evening just spending some time to myself. After training I made some killer food, read, and just watched a movie. So really nothing all that exciting except that I was a bum. I was really looking forward to Saturday due to going to a wedding with Adrian. I knew it was going to be my first day without having to do anything with a weight in well over a year straight - so after training was done on Friday I just kicked up and relaxed after turning my phone on silent. Some times you just need those days.
Below is an image of the band pull parts in the bench press position. I had this on my Instagram account (@bsmitley if you're interested in following my musings). It's a great option to really reinforce upper back recruitment and make sure the scaps keep pulled back and down. Give it a shot and let me know what you think of it.
Items Used in this Training Session Swiss Bar Mini Bands Core Blaster T-Bar Row Attachment
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 Doubled Mini Bands 45x10 45x5 - add bands 65x3 85x3 105x3 115x3 135x3 150x6x3
B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands 165x3 185x6 - PR
C1) Swiss Bar Bench Press vs Doubled Mini Bands 130 x 20, 20, 17
D1) Wtd Wide Grip Pull Ups 3 sets, max reps (+10 lbs) - 22, 16, 15
E1) Deadstop T-Bar Rows 3x8
F1) DB Chest Supported Rows 3x12
G1) Tsunami Bar Lat Pulldowns 3x12
H1) Band Pull Aparts 4 sets *These were done lying in the bench press position* H2) Band Pallof Holds 4 sets, drawings #'s 1-15
