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.comFriday evening put a wrap on the fourth week of the training program. We're well over half way through the first macro of the training, and things seem to be going good. I've now trained for a full 28 days straight, and still feeling good. This week had a mix up on the dynamic effort work, and I'm back to using the straight bar for a bit. It's been some time since I've gotten to drill some technique, so I felt that this would be a good wave after giving my shoulders a break via the Swiss Bar, last cycle. I still opted to run with chains though still to allow for a bit more recovery as a whole. I didn't manage to PR on my close grip work up sets, but that's alright. My PR that I set was literally weeks out from WPC World's, and my training was really dialed in then and I was peaking, so that will be hard to beat in a time like this. I suspect I'll get better over the course of the 3 week meso. Good stuff this past week though!
Items Used in this Training Session Sabertooth Bar EZ Loaders Chains Swiss Bar 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 130x10x3
B1) Close Grip Bench Press vs 2 Chains Per Side 175x5 215x8; +3 reps rest/pause
C1) Bench Press vs 2 Chains Per Side 135x3x20
D1) Wtd Wide Grip Pull Ups Sets of 6 reps, up to a top set of 6, hitting +55 lbs; then followed by a drop set
E1) Swiss Bar Bent Over Rows 3x10
F1) Supinated Seated Cable Rows 3x12
G1) DB Shrugs 3x20 *Held at the top and bottom for a 1 second count* G2) Blast Strap Rear Delt Flys (T's) 3x15
