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.comSunday's bench press training was just a middle of the road day. After the back tweak the day prior, I knew that this day would have to be entirely by feel. My back actually felt pretty good benching and doing all upper body based movements, but as I got heavier I could tell that I just couldn't apply the leg drive that I like. I could live with it for the day, and it's not the end of the world. I still got some really good work in, and managed to hit some solid numbers regardless. The tricep pump was really good, and I still think my bench press is in a good spot. I still kept up with as much rehab as I could - TENS, stretching, icing, anti-inflammatories, and keeping active. It don't think it's that bad, just really out of whack and a few adjustments should really get it going again.
Items Used in this Training Session Swiss Angle Bar 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) 2 Board Bench Press 55x5 105x5 145x5 195x5 - add boards 235x5 265x5 285x5 305x5 315x5 330x4 - spotter took last rep 330x4 - missed 5th rep 300x8
B1) Close Grip 1 Board Bench Press 255x8 245x2x8
C1) Swiss Angle Bar JM Press 3x10 + mechanical drop set on last set
D1) Crossbody Tricep Extensions 4x12
E1) DB Skull Crushers 4 sets, max reps E2) Bench Dips 4 sets, max reps
F1) Band Face Pulls 100 total reps
