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.comSunday I got to ramp up to some heavier weights by really loading up the floor press with all the chains. I figured it would be good for me to make my first max effort movement to be a floor press variation to help give my back just a little extra rest. I can still bench press fine without pain, but I'm trying to be as smart as I can as of right now. I did hit a pretty good 5 rep PR though, so I can't complain about that. Next week I'm going to jump back in to going for some triples and try to get some more weight in my hands and see how that goes. The usually tricep destruction and I was out. Pretty quick Sunday benching.
Items Used in this Training Session Chains 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) Floor Press vs 4 Chains Per Side 55x10 55x5 - add chains 105x5 145x5 165x5 185x5 205x5 - PR 190x2x5
B1) Close Grip Floor Press vs 2 Chains Per Side 165x10 175x2x10
C1) Rolling Tricep Extensions 3x15
D1) Pressdowns 4x12-20 + drop set
E1) Bench Dips 3 sets, max reps
F1) Single Arm Band Pull Apart 4x25 per arm
