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 I logged in some more back training after some heavy shirt work. Nothing really wild in terms of intensity techniques or anything, just some solid contractions and training. The back pump was real, and here's a good video on how I did my cable lat pullovers. Definitely a unique option to fry the lats, but also a good teaching tool.
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) Meadows Row 3x8 per arm; then 2 drop sets per arm on the last set
B1) Dead Stop DB Rows 4x10 per arm
C1) Lat Pulldowns 4x10
D1) Chest Supporter Row Machine, Elbows High 3x10
E1) Cable Lat Pullovers 4x15
F1) DB Shrugs 2x25
G1) Cable Curls 5x10
H1) Seated Hammer Curls 3x15
I1) Seated Calf Raises 4x8-10
