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.comFriday's bench and back training ended up being a pretty good training session where I pushed the pace. I knew I was going to be leaving town, so my Friday was a bit crammed, but I got everything worked out to still be able to round out the week strong. My pec has been doing great, so I do think that whatever I did, was just super minor, and more than likely just a cramp. I'm still be somewhat hesitant, but I think I'll be good to push a little harder come my max effort day. It's not bothered me since, but sometimes feels like it can tighten up after training a bit more than usual. I'm just doing some minor self soft tissue work, and making sure it's warmed up good. Everything else has been rolling smoothly though.
Items Used in this Training Session Swiss Angle Bar Chains EZ Loaders Swiss Bar Light Band 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) Swiss Angle Bar Speed Bench Press vs 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 115x3 135x3 150x3 165x6x3
B1) Swiss Angle Bar Bench Press vs 2 Chains Per Side 195x3 225x5 - PR
C1) Swiss Angle Bar Bench Press vs 2 Chains Per Side 135 x 20, 20, 19
D1) DB Rows (Strict) 3x10 per arm
E1) Swiss Bar Bent Over Rows 3x12
F1) Lat Pulldowns 3x15
G1) Band Straight Arm Lat Pulldowns 3x20
H1) Supinated Star Band Pull Aparts 5 sets *These you basically do band pull parts, but alternate which hand makes a Y raise - pretty cool and hopefully I'll get a vid up soon.* H2) Standing Band Rotations 4x15 per side
