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 work was pretty straight forward and a solid extra pump day. This is my second week placing my shoulder work at the forefront, and I think I'm liking it thus far. Overall my shoulders feel way better when I go to do my chest work, and I'm hoping that pays off for that my pec stays happy. Really the best thing I can do right now is to just keep being smart about all my choices and shut things down early, and I feel I can make a better judgement on that after I've had 10 or so working sets of shoulders in me. Definitely a lot of work and volume, but it felt good so I ran with 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) Rear Delt Swings 3x30 A2) Rear Delt Raises (strict) 3x10
B1) Overhead Press Machine 3x10
C1) Lateral Raises 4x12; the 3 drop sets *These were performed to where my hands got above my forehead.*
D1) Chest Press Machine Up to a top set of 10; then 2 drop sets
E1) High Incline Press Machine 3x20
F1) Slight Incline DB Flys 3x25 F2) Push Ups 3 sets, max reps
G1) V-Bar Pressdowns 1x15 2x12 1x10
H1) Tricep Extension Machine 3x15
I1) Dip Machine 2x20 *Focusing on a good stretch here.*
