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 had some more pump training for the chest, shoulders, and triceps. A pretty fun day of training, and things are feeling rather good. I knew I'd be gone over the weekend, so I really started to crank up the volume on my work since I knew lots of food would be coming my way (and some rest, too).
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 6x20
B1) Cable Lateral Raises 4x15
C1) Neutral Grip Overhead Press Machine 3x10
D1) Slight Incline DB Bench Press 3x12
E1) Cable Press/Fly Combo 4x15
F1) Dips 3 sets, max reps
G1) Single Arm Pressdowns with Pronation 4x10 per arm
H1) Tricep Extension Machine 3x12
I1) Overhead Cable Tricep Extension 2 x swole
