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.com
Friday's evening training session was a smooth sailing one, and a really fun one. After a long day, all I wanted to do was get under the bar and get some stress out. Nothing crazy to write home about this session other than that though. Feels good to round out the second week of training, and closing in on the first week of nutrition with Cliff.
Items Used in this Training Session
Swiss Bar
EZ Loaders
Chains
Meadows Handle
Core Blaster
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
75x3
95x3
115x3
135x8x3
B1) Close Grip Swiss Bar Bench Press vs 2 Chains Per Side
165x4
190x8 - PR
C1) Swiss Bar Bench Press vs 2 Chains Per Side
110x3x20
D1) Wtd Wide Grip Pull Ups
3 sets, max reps with 25 pounds
E1) Meadows Row
3x10 per arm
F1) DB Chest Supported Rows
3x12
G1) Medium Neutral Grip Lat Pulldowns
3x12
H1) Band Pull Aparts (Lying in Bench Press Position)
2x50
H2) Standing Band Rotations
3x20 per side