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 training rounded out another week, and it started off a new speed bench wave. I'm still running with the Swiss Bar to save the shoulders a bit and keep an eye on the pec, although it seems like it's doing just fine. After this wave I'll go back to a straight bar more than likely. I still was able to hit a close grip PR (not by much, but it's all I really felt good for safely), and the back work is still coming around nicely. I'm feeling good and happy with where I'm at. No lower body work on Saturday as I was at the Elitefts Sports Performance Summit and it was a long day for me. Definitely ready for a short work week, as I'll be at the Arnold/Columbus area Wednesday through Sunday. Which means one thing...lots of training at Elitefts!
Items Used in this Training Session Swiss Bar Mini Bands Spud Ab Strap
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 120x10x3
B1) Close Grip Swiss Bar Bench Press vs Doubled Mini Bands 140x5 160x10 - PR
C1) Swiss Bar Bench Press vs Doubled Mini Bands 130 x 20, 16, 16
D1) Wtd Chin Ups 3 sets, max reps with 25 lbs - 20, 18, 16
E1) Bent Over DB Rows 3x12
F1) Spud Strap Standing Low Cable Rows 3x12
G1) Spud Strap Straight Arm Lat Pulldowns 3x15
H1) Band Reverse Pec Dec 3x20 H2) 1/2 TGU Hold 3x20 sec per side
