While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comMonday's back and bicep training was a bit crammed and done in the garage. The rec is actually closed for some updates and renovations, so lucky me I get to train out of the garage for about 10+ days straight. Really no issues with still getting things done on back days. I actually like that I have access to some cool stuff anyways. I'm still helping with the moving and renovation stuff as I can, so I'm still working, but just can't train using the machines I'm used to. Can't complain though as I got to break in some of my new attachments.
Items Used in this Training Session Swiss Angle Cable Attachment Swiss Bar Cable Attachment Spud Ab Strap Monster Mini Band El Gordo Fat Bar
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) Standing Swiss Angle Bar Cable Rows 4x8-10
B1) DB Rows 4x12 per arm
C1) Swiss Bar Lat Pulldowns 4x10
D1) Wide Grip Pull Ups 3 sets, max reps
E1) Band Straight Arm Lat Pulldowns 3x20
F1) Spud Strap Cable Shrugs 3x15
G1) Fat Bar Curls 5 sets, max reps with bar
H1) Swiss Angle Bar Cable Curls 3x10
