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 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