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 I got in my bodybuilding based work in the garage. After the long day I had, I just opted to come home and get some kind of work in. My back was feeling much better, and I think I'll be good to squat and train as I had planned for the session on Saturday. A pretty straight forward training session though. Using the cambered bench bar quite a bit since it doesn't get a whole lot of love currently. Great piece of equipment if you can still find one (unfortunately we quit carrying them).
Items Used in this Training Session Mini Band
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) Lateral Raises 4x10 A2) DB Front Raises 4x10
B1) Bent Over Rear Delt Raises 4x15
C1) Cambered Bar Bradford Press 3x7
D1) Slight Incline DB Bench Press 4x12; then two drop sets on the last set
E1) Cambered Bar Bench Press 3x10; then one drop set on the last set *I didn't touch. I kept the weight about one inch away from my chest.*
F1) Prone DB Flys 3x20
G1) JM Press 2x50 *I only used the bar here, and my triceps were smoked.* G2) Band Tricep Kickbacks 2 sets, max reps
