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
Definitely a bit behind on training logs, so I hope to catch up with these over the next few weeks. This was a solid max effort day with a great PR off the 1 board vs chains. I was hoping to get up to about 300, but I'll take it with how busy I've been lately.
Items Used in this Training Session
Sabertooth Bar
EZ Loaders
Chains
Shoulder Saver
Monster 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) 1 Board Bench Press vs 2 Chains Per Side
55x10
55x5 - add chains
105x5
145x5
195x5
235x3
255x3
275x3
285x3 - PR
260x2x4
B1) Close Grip 1 Board Bench Press vs 2 Chains Per Side
195x8
205x8
220x8 - PR
C1) Skull Crushers vs 2 Chains Per Side
3x10
D1) Close Grip Shoulder Saver Bench Press
145 x 3 sets, max reps (28, 23, 21)
E1) Rolling Tricep Extensions
100 total reps
F1) Band Face Pulls
100 total reps
F2) DB Side Bends
3x20 per side