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.comAfter some good benching on Sunday, it was time Monday to get in some extra accessory work for the back and biceps. Considering I'm going to be getting the the shirt more frequently, it's going to be important that I try to keep my elbows and back health and strong as I make this push over the twelve weeks. Really nothing too different than that I've been doing under the conjugate monster, just some of the back and bicep work will be a bit more specific to helping me bench more, versus just trying to put on good muscle size. A good smooth day of training.
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) Lat Pulldowns 3x12
B1) Low Row Machine 4x8
C1) Chest Supported Rows, Elbows High 5x10
D1) Straight Arm Lat Pulldowns 3x15
E1) Chin Ups 3 sets, max reps
F1) Snatch Grip Bent Shrugs 3x15 *I'll have a video of these up here soon.*
G1) Cable Curls 4x12
H1) DB Curls 3x8 H2) Hammer Curls 3x6
I1) Seated Calf Raises 4x12
