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 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