While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday I had a great upper speed session knocked out in the lovely Indiana heat. I had to really cram this session in as I was a bit short on time with some work obligations, but I managed to make it all happen. Still continuing to see progress after all the speed work, so we're on pace.
Items Used in this Training Session Sabertooth Bar Mini Bands Spud Ab Strap Swiss Bar Lat Attachment
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 Doubled Mini Bands 55x10 55x5 - add bands 85x3 115x3 135x3 150x8x3
B1) Close Grip Bench Press vs Doubled Mini Bands 175x4 205x8 - PR
C1) Bench Press vs Doubled Mini Bands 185x3x10
D1) Wtd Pull Ups Up to a top set of 6 (+75); then one drop set
E1) Standing Spud Strap Cable Rows 4x10-12
F1) Swiss Bar Lat Pulldowns 4 sets, max reps (10-20 reps) *I used a different handle position for each set.*
G1) Seated Rear Delt Raises 3x10 G2) Seated DB Power Cleans 3x10
