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.com
Friday 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