Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWell even though Saturday's training really wasn't all that great, my training session on Sunday went rather well. I decided since I was on the final week of the three week wave, that I would just finish it out strong and then kick up some rocks after I see the PT. It wasn't a big PR, but at least my bench press is feeling okay still. Hopefully I can get another bench press meet in at some point if my knee and back can't really seem to cooperate as I'd like them too. A bit of a rushed training session at 7am due to trying to make it to church, but all in all a much better day than Saturday.
Items Used in this Training Session Sabertooth Bench Bar EZ Loaders Chains Spud Ab Strap Mini Band
Warm Up Soft Tissue Work - T-Spine, Lats, Glutes, Hamstrings, TFL, Quads Cats/Camels - 10 each 90-90 T-Spine Rotation - 10 each side Push Up to Downward Dog - 10 Band Dislocations - 10 Alternating Band Dislocations - 10 per arm Band Pull Apart Super Series - 1 round Band Curls, Rows, Pressdowns, Straight Arm Lat Pulldowns - 15 each
A1) Foam Board Bench Press 55x10 105x10 145x5 175x5 195x5 235x5 260x8 - PR 235x2x10
B1) Close Grip Spoto Press vs 2 Chains Per Side 175x10 165x3x10
C1) DB Skull Crushers 3x12
D1) V-Bar Pressdowns 5x10
E1) Bench Dips 3 sets, max reps E2) Band Pull Aparts 5 sets, max reps
