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 wrapped up another week of training. I got the great pleasure of training with Trey during the week again since he's back from break, which was a nice good change of pace for me. It'll be good to have him around on the holidays as well, as the atmosphere can sometimes get boring during the week training solo. I enjoy my solo time, but I get that in the rec with the headphones on, so no worries there. The back got adjusted again, and I seem to be doing MUCH better. Still some kinks to work out, but going to give squatting a while on Saturday and see what happens. I know I'm going to keep things lighter and stick with some 10's and just play it by ear. No reason to rush in to things.
Items Used in this Training Session Sabertooth Bar EZ Loaders Chains T-Bar Handle Core Blaster Blast Straps Micro 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 150x8x3
B1) Close Grip Bench Press vs 2 Chains Per Side 190x4 230x6
C1) Bench Press vs 2 Chains Per Side 140x3x20
D1) Wtd Neutal Grip Pull Ups 4x10 (+50)
E1) T-Bar Rows 3x12
F1) Blast Strap Inverted Rows 3x20
G1) Lat Pulldowns 4x15
H1) Banded Y Raise 100 total reps
