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.comFriday's training session was a bit of a rush, as I only had about 45 minutes to squeeze something in. I knew by now that I'm going to commit to a bench only meet, so rather than hit a new dynamic effort upper day (I finished my last wave, last week), I just decided to get in some more bodybuilding work and blast my back and arms some more. I had plans to go out and get dinner with my old roommate and best friend since first grade, along with this girlfriend and Adrian. Basically I trained hard enough so that I could eat like a fat kid and enjoy my time with friends. I'll be taking a deload next week, before I start ramping up for a meet prep.
Items Used in this Training Session Meadows Handle E-Series Core Blaster Tsunami Lat Bar Blast Straps 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) Meadows Row 3x10 per arm; then one drop set per arm
B1) DB Pull Overs 3x12
C1) Tsunami Bar Lat Pulldowns 4x10
D1) Blast Strap Inverted Rows 2x15 D2) Face Pulls 2x15
E1) V-Bar Pressdowns 4x15 E2) DB Curls 4x10-12
F1) Band Curls 2 x swole F2) Hammer Curls 2 x swole
