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's training ended up being a REALLY quick one. I knew I had to leave town by about 1:30pm to head to get my guys to evening weigh ins (no one was cutting weight) from 5-6pm (central time thankfully), so I had about 75 min to cram my session in after getting down with my morning clients. It was a good session, but like I said, a bit rushed - but I could deal with it since I knew I was going to get more back work in on Monday anyways. No PR on close grip work, but I felt that it was there, I just didn't want to take the risk. Definitely going to gun for it next week though.
Items Used in this Training Session
Sabertooth Bar
EZ Loaders
Chains
MAG Grip
Blast Straps
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) Speed Bench Press vs 2 Chains Per Side
55x10
55x5 - add chains
75x3
95x3
115x3
135x3
150x8x3
B1) Close Grip Bench Press vs 2 Chains Per Side
185x4
230x6
C1) Bench Press vs 2 Chains Per Side
145 x 20, 20, 17
D1) Wtd Wide Grip Pull Ups
3x6; then a drop set
E1) Standing MAG Grip Cable Rows
4x15
F1) Cable Shrugs
3x15
F2) Blast Strap Y's
3x15