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.comWell after Tuesday's awkward mess of back issues, I was feeling good to go again, so I figured some upper body work wasn't going to inhibit me from doing anything. So I just progressed as normal. Having to get this training session in the garage certainly challenged my creativity a little bit, but I seemed to not have any issues getting a really good pump and some solid work in. I can still incline press pretty strong as well, which was a very goo indicator that I'm keeping quite a bit of good strength for the time being...on a movement that I rarely get to do.
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) Slight Incline DB Bench Press 1x15 1x12 1x10
B1) Slight Incline Bench Press Sets of 8 up to 235x8 *Really pumped about this considering I haven't done any real incline work in quite some time*
C1) Band Flys 3x20 C2) Deficit Push Ups 3 sets, max reps
D1) Seated Rear Delt Raises 3x30 D2) Band Face Pulls 3x15
E1) Lateral Raises 3x12 E2) DB Front Raises 3x10
F1) Single Arm Band Pressdown 4x15 per arm
G1) Blast Strap Dips 4 sets, max reps
