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 managed to get in a super quick upper fluff session to keep the blood flowing and stay fresh. I had to squeeze this session in between some clients I had, so I got this all taken care of in under and hour. Lots of supersets, and continuous moving. This is also my final day of having carbs in my diet, so I'll be going low carb from here on out to help get my weight down a bit to help with the weight cut. That always sucks, and it'll be the first time I go low carb in about 8 months, so I'm interested to see how quickly the weight comes off and how I handle it.
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) Reverse Pec Dec 3x15 A2) Overhead Press Machine 3x10
B1) Low Face Pulls 4x12 B2) Lateral Raises 4x12
C1) Incline Press Machine 3x10
D1) Chest Press Machine 3x12 D2) Machine Flys 3x12
E1) Dip Machine 2x12 E2) KB Skull Crushers 2x10
F1) Endless Rope Pressdowns 1 set of failure *There is an endless rope attachment to one of the "functional gym" pieces we have. It's actually great for these and rows.*
