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
Sunday's max effort work had me back in the bench shirt and the goal was to take a reverse band single with a weight that I've not touched before. After driving from the meet, I felt a bit tired, but I still handled all my training well. I'm hoping that in three weeks I'll be ready to take this without the band assistance and then reverse band something in the ball park of 475. Seeing some improvement though, which is excellent.
Items Used in this Training Session
Metal Jack Bench Shirt
Sabertooth Bar
Chains
SS Yoke Bar
Mini Bands
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) Bench Press
55x10
105x5
145x5
195x3
235x3
265x3
285x2
305x1
335x1 - add Metal Catapult
375x1 - add Metal Jack
405x1
435x1
455x1 - add reverse mini bands
B1) Close Grip Floor Press vs 4.5 Chains Per Side
115x8
145x5 - PR
C1) SSB JM Press
3x10
D1) Cross Body Tricep Extensions
3x15 per arm
E1) Bench Dips
5 sets
E2) Single Arm Band Pull Apart
5x20 per arm