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
Monday's max effort bench day was a pretty decent one. For the first time in many month I took a heavy single for a PR. I did this to get an idea of some weight I was planning on handling the coming week in the bench shirt. I know I such off the 2 board in general, and adding in the chains just made it that much worse. I know it's not much in terms of range of motion for me, but that's just want I needed for this particular day. I still managed to hit my weak points hard in my accessory work, but I guess this was more of a primer for my CNS for the week to come. But a PR is a PR, so I'll run with it.
Items Used in this Training Session
EZ Loaders
Chains
Sabertooth Bar
Mini Bands
Shoulder Saver
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) 2 Board Bench Press vs 2 Chains Per Side
55x10
55x5 - add chains
105x5
145x5
195x3
235x3 - add boards
265x3
285x3
295x2 - PR
325x1 - PR
270x2x4
B1) Close Grip Shoulder Saver (Red) Bench Press
195x10
215x10
240x10 - PR
C1) Neutral Grip DB Bench Press
4x15
D1) Cross Body Tricep Extensions
4x12
E1) Pressdowns
100 total reps
F1) Side Lying Rear Delt Raises
4x25 per arm