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.com
On Sunday I ended up getting my training done up at Purdue with some of the Purdue Barbell members. Ever Fall Semester we do a mock powerlifting meet to help grow the sport, club, and overall use it as an educational experience to get members the chance to compete before actually hitting a real platform. This helped with major success come members firsts meets, and it's always a fun time.
After the meet, I stuck around the rec center to train for a little over an hour and get some good work in. Then we all made our way over to Hu Hot to smash some grub before I made my way back home. We had some awesome lifts, a great time, too much food, and way too many inappropriate jokes. Days like this are why I love the sport of powerlifting!
Items Used in this Training Session
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) Incline Bench Press
45x10
95x8
135x8
165x8
185x8
205x8
225x8 - PR
205x2x10
B1) Close Grip Incline Bench Press
155x10
175x2x10
C1) Decline DB Skull Crushers
4x10
D1) Cable Pressdowns
3x15; then 2 drop sets on the last set
E1) Bench Dips
3 sets, max reps
*Using a 3 sec eccentric on these*
F1) Rear Delt Flys on Cable Matrix Machine
5x20
*This machine was really cool and allowed for a great rear delt contraction. Thoroughly enjoyed this!*