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's training session was the final training session deemed as "random training". It's not entirely random, but it's more by feel and getting my body back into the swing of things before I begin my new program on Saturday.
As I've mentioned, this is going to be my typical dynamic day, with some work ups and a bit more pressing volume, and then hitting my back with more powerlifting based movements to help my bench press (still...somewhat). A pretty quick and easy session, but the overall work felt really good. I'm really enjoying training right now and the being lax on my nutrition still. I think one of the best things I did we decide to take a whole month off of being super strict on my nutrition since I know in December I begin working with Cliff, and my nutrition and taste buds will fall more under someone else's command vs my own. I'm not getting fat, but I'm just listening to what my body wants at the moment. I'm eating pretty "clean" and good about 80%-90% of the time, but I'd be lying if I said I haven't had some pizza, ice cream, cookies, etc. The break is good, but only about 2 weeks until I start really locking in.
The Conjugate Monster program starts on Saturday, so we're beginning to really get after things, and I'm pumped to be back going pretty decently hard in the gym.
Items Used in this Training Session Swiss Bar EZ Loaders Chains Spud Ab Strap 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 Bar Speed Bench Press vs 2 Chains Per Side 45x10 45x5 - add chains 65x3 85x3 105x3 120x8x3
B1) Close Grip Swiss Bar Bench Press vs 2 Chains Per Side 135x6 165x12 - PR
C1) Swiss Bar Bench Press vs 2 Chains Per Side 115x2x10 115x20
D1) Chin Ups 3 sets, max reps with +10lbs
E1) DB Chest Supported Rows 3x12
F1) Spud Strap Cable Shrugs 3x12 *Held for a 2 count*
G1) Straight Arm Lat Pulldowns 3x15
H1) Band Pull Aparts 3x20 *Used a slow controlled tempo* H2) Standing Band Rotations 3x20 per side
