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.com
Friday 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