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.comFriday rounded out the first week of meet prep with some moderate upper body pump work. I took things a bit lighter than normal, and even keep the total volume down a bit as I planned to get in the bench shirt over the weekend, and wanted to be fresh for that. Still keeping shoulder work my primary concern on this day until I see if I need to hit my triceps or pecs harder. But the shoulder work has definitely helped me with filling out the shirt rather well.
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) Cable Rear Delt Raises 1x50 1x40 1x30 1x20
B1) Overhead Press Machine 3x10
C1) Lateral Raises 2 massive drop sets, starting at 25's and working down to 10's
D1) Neutral Grip Chest Press Machine Worked up to a moderate set of 10
E1) Slight Incline DB Bench Press 3x12
F1) Seated Cable Press 3x15 F2) DB Flys 3x15
G1) V-Bar Pressdowns 4x10
H1) Overhead Cable Tricep Extensions 3x12
