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 I got in some speed work on bench and more back work. We're back to a different wave with the straight bar and chains, and this week I didn't manage to hit a PR on my close grip work. I felt I might have been able to gun for it if I had a lift off and spot, but I just felt it was best to leave some in the tank this week and try for a PR next week if I felt good for it. Everything else felt rather smooth and it was nice to haven an evening to just chill out after benching. Pretty quick training session this go around.
Items Used in this Training Session Sabertooth Bar EZ Loaders Chains Mini Bands
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 130x10x3
B1) Close Grip Bench Press vs 2 Chains Per Side 175x5 215x8
C1) Bench Press vs 2 Chains Per Side 145 x 20, 20, 15
D1) Wtd Pull Ups 3 sets, max reps (+10 lbs) - 24, 15, 14
E1) DB Rows 3x15 per arm
F1) Neutral Grip Lat Pulldowns 3x15
G1) Straight Arm Lat Pulldowns 3x15 G2) Band Face Pulls 3x30
H1) DB Suitcase Hold 3x30 sec per side
