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.comThis is a bit of a mix up for my training, but I opted to get my dynamic effort upper body work in on a Sunday after the second day of the Midwest Fit Fest. The Friday prior after work I came home to take a nap, and was just spent. I had zero motivation to train or do anything productive, so I listened to my body. I knew with no max effort lower work on Saturday that I might as well just hit my dynamic effort upper work on Sunday, and make it a deload from taking heavier weights as a whole. This actually ended up feeling good and think it was the right audible for the weekend and stress that I had going on. Just had to roll with the punches, but luckily I'm not really training for anything specific at the moment, so all worked out well I guess.
Items Used in this Training Session Sabertooth Bar EZ Loaders Chains Swiss Bar Monster Mini Band
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) Speed Bench Press vs 2 Chains Per Side 55x10 55x5 - add chains 75x3 95x3 115x3 135x3 150x3 165x6x3
B1) Close Grip Bench Press vs 2 Chains Per Side 205x3 240x5 - PR
C1) Bench Press vs 2 Chains Per Side 145 x 20, 20, 20
D1) Rolling Tricep Extensions 4x10
E1) Swiss Bar Skull Crushers 5x20
F1) Overhead Band Tricep Extensions 100 total reps
G1) Face Pulls 4x20
