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
This is a bit of a mix up for my training, but I opted to get my dynamic effort upper body work in on a Sunday after the second day of the Midwest Fit Fest. The Friday prior after work I came home to take a nap, and was just spent. I had zero motivation to train or do anything productive, so I listened to my body. I knew with no max effort lower work on Saturday that I might as well just hit my dynamic effort upper work on Sunday, and make it a deload from taking heavier weights as a whole. This actually ended up feeling good and think it was the right audible for the weekend and stress that I had going on. Just had to roll with the punches, but luckily I'm not really training for anything specific at the moment, so all worked out well I guess.
Items Used in this Training Session
Sabertooth Bar
EZ Loaders
Chains
Swiss Bar
Monster Mini 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
240x5 - PR
C1) Bench Press vs 2 Chains Per Side
145 x 20, 20, 20
D1) Rolling Tricep Extensions
4x10
E1) Swiss Bar Skull Crushers
5x20
F1) Overhead Band Tricep Extensions
100 total reps
G1) Face Pulls
4x20