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
Friday's training session rounded out week 1 of the Conjugate Monster program. And so far I really like what I've devised up. It' a lot of work, but it's incredibly fun to be able to use some powerlifting, but also crank the volume on the accessory work and focus on building some solid muscle and working towards a different goal. If anything, I really just enjoy how quick I can get some of my training sessions done. Not having to deal with knee wraps, spots, loading, ample rest, etc just makes for a good change of pace. But at the same time, I'm getting ample fun and training time in with the training partners. I know my nutrition now, so I'll be posting that up here shortly.
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
65x3
85x3
105x3
120x10x3
B1) Close Grip Swiss Bar Bench Press vs 2 Chains Per Side
155x5
175x10 - PR
C1) Swiss Bar Bench Press vs 2 Chains Per Side
105x3x20
D1) Wtd Pull Ups
3x10 with 45 lbs; drop set on last set
E1) Cambered Bar Bent Over Rows
3x10
F1) MAG Grip Standing Cable Rows
3x12
G1) Blast Strap Inverted Rows
4 sets, max reps
H1) Band Pull Aparts
4x25
H2) 1/2 Kneeling Band Chop
4x15 per side