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
Friday's bench training ended up going alright, and I managed to not blow my pec off, even though the pec felt tight, but able to do some work. I worked around it a little bit, but had no issues so that's a plus. I'm guessing with few more days rest, I'll be good to go for Sunday.
Items Used in this Training Session
Swiss Angle Bar
Chains
EZ Loaders
Mini Band
Tsunami Lat Bar
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) Swiss Angle Bar Speed Bench Press vs 2 Chains Per Side
45x10
45x5 - add chains
75x3
95x3
115x3
135x3
150x8x3
B1) Swiss Angle Bar JM Press vs 2 Chains Per Side
95x8
115x8
135x8 - PR
C1) Push Ups
40, 30, 30
D1) Wtd Neutral Grip Wide Grip Pull Ups
Sets of 8 up to a top set of 8 with 65 pounds, plus a drop set
E1) DB Chest Supported Rows
4x12
F1) Cable Shrugs
3x12
G1) Tsunami Bar Lat Pulldowns
3x12
H1) Band Face Pulls
3x50
H2) 1/2 Kneeling Band Chop
3x15 per side