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.comWith missing two days of training on Tuesday and Wednesday, I opted to use Friday as a make up day for some of that training. I still kept to training upper body as the priority, but just decided to knock out a little bit of back, chest, and shoulders. It wasn't really anything I had planned for the day, but I didn't want to do any dynamic effort pressing yet. I figured I missed so much quality training, that I would double down on trying to train anything that I could. I'll start week 8 off as if I'm only working on improving my bench press, and just train my lower body as I'm able to do so. Right now that's all I can do, and I felt the combo day I put together was just a good way to cap the week off while I lay out some new training for moving forward.
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 Row Machine 3x10
B1) High Row Machine 3x12 + drop set
C1) Wide Grip Lat Pulldown 3x12
D1) Neutal Grip Lat Pulldown 3x20
E1) Neutral Grip Chest Press Machine 3x12
F1) Incline Prone DB Fly 3x20 F2) Rear Delt Raises 3x25
G1) Cable Lateral Raises 4x15 per arm
H1) Snatch Grip Upright Rows 3x20
