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 wrapped up week 22 with a good PR on my close grip work with the Swiss Bar after having two weeks where I was struggling to hit anything near a rep PR, so it was nice to see some progress there. Some general back work on the accessory movements, and I was out. It was date night with the girl, so I pushed the pace pretty hard on the accessory work so I could go enjoy some sushi and good laughs with her the rest of the evening. Finding that overall balance over the past few months has been a huge step forward I'm very happy to have now. It's made training even that much better.
Items Used in this Training Session Swiss Bar Mini Bands Meadows Handle E-Series Core Blaster
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 105x3 115x3 135x3 150x10x3
B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands 170x3 190x6 - PR
C1) Swiss Bar Bench Press vs Doubled Mini Bands 120 x 20, 20, 20
D1) Meadows Row 3x8 per arm
E1) Cambered Bar Pendlay Rows 3x10
F1) Straight Arm Lat Pulldowns 3x12
G1) Wide Grip Lat Pulldowns 3x15 G2) Supinated Band Pull Aparts 100 total reps
