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
Sunday was quite the doozy of a day. I was incredibly busy, and for the first time in over three years, I actually had to cancel our normal training time for the day. If there is anything I've gotten drastically better at over the past year or so, it's finding balance and when to push and pull in certain places.
To make a long story short, Adrian asked me to attend church, family lunch, and then go horseback riding with her. Given all the little things shes done with/for me over the past few months, it's the least I can do. And I've actually been wanting to go horseback riding with her, since I hadn't been since I was a kid. Everything went awesome, and I'm glad I pushed my training back to go spend my day with someone else and enjoy their passion with them. Granted my ass was killing me from riding a horse for nearly three hours, but I still managed to squeeze my training in at 8pm at night too.
The training summary...my triceps hated me. But it was a good and quick one that was safe thanks to the pins and no spotters for the day. I also got my nutrition plan from Cliff this day as well, and will be posting info on that in the next log post.
Items Used in this Training Session
Mini Bands
Chains
EZ Loaders
Shoulder Saver Pad (Red)
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) Medium Grip Pin (#2) Floor Press vs Quad Mini Bands
45x6
45x6 - add bands
95x6
135x6
155x6
175x6
195x6
215x6 - PR
190x8
195x8 - PR
B1) Close Grip Floor Press
135x5
195x5
215x3x8
C1) EZ Bar Skull Crushers vs 3 Chains Per Side
3x10; then two drop sets pulling one chain per side
D1) Close Grip (Red) Shoulder Saver Bench Press
145 for 3 sets of max reps; 27, 17, 17
E1) Rolling Tricep Extensions
100 total reps
E2) Band Face Pulls
100 total reps
Right now a lot of my accessory work is by feel. Generally though when I used it for most powerlifting based training, I tend to cycle in a partial range of motion press every couple weeks that is specific to my current weak point. But given how much volume of training I have right now, it's probably wise that I do use it every so often to limit shoulder stress. So far I think I've found a good balance, but we'll see more in the coming weeks.