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 rounded out the week with some speed benching and extra back work. Not one of my best training sessions, but the work was done. I actually was rather pressed for time with trying to squeeze this in, as it was date night at the local Japanese sushi restaurant (it's one of the best in all of Indiana, actually). I made due with what I could and didn't stress it too much. I know I've got a meet eyed, but I'll make a for sure commitment to that probably with a few weeks to make sure I'm ready and it's something that I won't have any issues training for. Hopefully a better week next week on DE upper.
Items Used in this Training Session Swiss Bar Mini Bands Tsunami Lat Bar
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 120x3 135x8x3
B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands 160x4 180x6
C1) Swiss Bar Bench Press vs Doubled Mini Bands 115 x 20, 20, 20
D1) Wtd Neutral Grip Pull Ups Worked up to a top set of 8 reps (+75); then one drop set
E1) DB Chest Supported Rows 4x12
F1) Low Cable Upright Row 3x12
G1) Tsunami Bar Lat Pulldowns 3x12
H1) Band Face Pulls 2x50
