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.comFriday was a tremendous dynamic effort day. I was just having a super great day and managed to have an awesome training session. Weights felt good and light and I had some good exercise variation on the day for the back work. Training solo sometimes is a bit risky, but the ability to crank the music and just get after it was something I really needed to end my week on a good note. Hell, later that night I even got some froyo with Adrian and Rebekah, which topped the day of perfectly :)
Items Used in this Training Session El Gordo Fat Bar Mini Bands Spud Ab Strap
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) Fat Bar Speed Bench Press vs Doubled Mini Bands 75x10 75x5 - add bands 95x3 115x3 125x3 150x8x3
B1) Close Grip Fat Bar Bench Press vs Doubled Mini Bands 175x4 200x8 - PR
C1) Fat Bar Bench Press vs Doubled Mini Bands 140x3x20
D1) Wtd Pull Ups 3 sets, max reps (+50 lbs)
E1) DB Chest Supported Rows 4x15
F1) Standing Spud Strap Cable Rows 3x12-15
G1) Seated Spud Strap Lat Pulldowns 3x10-12 G2) Bent Over Rear Delt Raises 3x15-25
H1) Pallof Hold 3x20 sec per side 2 extra sets done on left side
