After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comWednesday's training session was a rather solid one, especially after the fiasco last week with my pec. It seems that whatever I did, was incredibly super minor. More than likely it was just a cramp in the middle of a set and nothing more. However, just to play it safe, I started this training session off with shoulders to make sure everything was good and warm before moving on to any direct chest work. I might just keep it that way for the time being, and as I drift closer to competing in a meet, switch back to having the chest work emphasized first. Otherwise, a solid day's work and a good pump!
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 4x20
B1) Lateral Raises 4x20; then 30 swings on the last set
C1) Overhead Press Machine 3x12 C2) Band Face Pulls 3x15
D1) Chest Press Machine 3x12
E1) DB Bench Press 4x10-12
F1) Dips 3 sets, max reps F2) Fly Machine 3x12-15
G1) Straight Bar Cable Pressdowns 3x12
H1) Cable Tricep Kickbacks 3x15; then a drop set on the last set
I1) Overhead Tricep Extensions 3x15 *Focusing on a good stretch here.*
