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 had me back with some speed work and knocking out some good quality training. Starting a new speed wave with the Swiss Bar, as this is something I am still terrible with, and I'm trying to keep my shoulders as healthy as I can. Still hitting some little rep PR's here and there, so that's an excellent sign. Time to see what I can build upon as the three week cycle move forward.
Items Used in this Training Session
Swiss Bar
Mini Bands
Micro Mini Band
E-Series Core Blaster
T-Bar Handle
Meadows Handle
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 Doubled Mini Bands
45x10
45x5 - add bands
65x3
85x3
120x10x3
B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands
145x5
165x10 - PR
C1) Swiss Bar Bench Press vs Doubled Mini Bands
110 x 20, 20, 20
D1) Pull Ups vs Micro Mini Band
3 sets, max reps
E1) T-Bar Row
3x10
F1) Meadows Row
3x10 per arm
G1) Supinated Standing Cable Rows
3x12
H1) Supinated Band Pull Aparts
3 sets, max reps
H2) Side Plank Hold off GHR
3x30 sec per side