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
Well with the way my back was feeling after the Wednesday issues, and Thursday only doing some rehab based movement, I opted to just skip any kind of training at all for Friday, and move my dynamic effort day to Saturday (since it looked like I wouldn't be doing anything lower body based that day anyways).
It ended up being a solo training session, and pretty quick. Even though my back didn't feel too hot, I was able to train essentially pain free here. I was able to get up and off the bench fine, and I just picked good upper body back based movements that I knew wouldn't cause any more lower back straining. So given my circumstances, I was pretty happy with what I was able to get done.
Items Used in this Training Session
Sabertooth Bar
EZ Loaders
Chains
Blast Straps
Micro 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) Speed Bench Press vs 2 Chains Per Side
55x10
55x5 - add chains
75x3
95x3
115x3
135x3
150x3
165x6x3
B1) Close Grip Bench Press vs 2 Chains Per Side
205x3
235x6 - Tie PR
C1) Bench Press vs 2 Chains Per Side
145x3x20
D1) Neutal Grip Pull Ups (Close)
3 sets, max reps
E1) DB Chest Supported Rows
4x12-15
F1) Lat Pulldowns
4x10-12
G1) Blast Strap Inverted Rows
3 sets, max reps
G2) Band Pull Aparts
3 sets, max reps
H1) Fallouts
3x20