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's extra upper body session rounded out week nine for me. I knocked this session out really early in the morning before all my clients, as I had a long work day and things to work on. I kept things pushed rather quickly and just went after the pump since I had benched the day prior. I felt good, but also wanted to keep things on the safe side. Only a couple more weeks, and we should be good.
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 Flys 1x25 1x20 2x12; then a drop set on the last set
B1) Seated Lateral Raises 4x15
C1) High Incline Press Machine 3x8
D1) DB Bench Press 3x10 *Only allowing 30 seconds of rest between sets.*
E1) Seated Cable Flys 3x20
F1) Rope Pressdowns 5x12
G1) Cross Body Tricep Extensions 2x10 per arm G2) DB Side Bends 2x15 per side
