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.comTuesday's session would have normally been a dynamic effort lower body day, but due to some schedule changes it just made sense to train at the rec and get in some extra upper body work in for the day. I also know that I'm going to make a slight change to my training schedule, so I guess this will help aid in that transition moving forward. Just some solid upper body volume to keep things progressing nicely.
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) Chest Supported Rear Delt Raises 1x30 2x20
B1) Six Way Delt Raises 4x10 *On these you do a lateral raise, bring the DB's forward, raise overhead, lower, a rear delt motion, and then lower from the lateral position again. I got these from Mark Dugdale's training log a couple months ago.*
C1) Arnold Press 3x12
D1) Slight Incline DB Bench Press 3x10
E1) Chest Press Machine 4x10-12; then two drop sets
F1) Seated Cable Flys 3x20 F2) Dips 2 sets, max reps
G1) Rope Pressdowns 4x12
H1) Skull Crushers 4x10
