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.comSunday's bench press training called for me to be in the bench shirt again, and my original goal was to get up to about 445 or so if I was feeling it. Well after the minor pec incident on Wednesday, and making it through Friday, I felt I would just play the entire session by ear. Turns out that whatever I did to my pec was very minor, because I moved 305 faster than I ever have in my life (raw). So I felt that putting the bench shirt on would be fine. However, I wanted to err on the side of caution and just stay around the 400 range and work on touching. I did mange to get 395 to touch, so this is a huge improvement.
On the other side of the coin though, I've found out that a good friend from college is getting married in May, and it happens to be the same weekend as AAPF Natinonals. So it looks like I'm not competing in March OR in May. I'm kind of bummed, but I wouldn't miss this day for him in the world, so I'll just find another meet during the summer to jump in the shirt. It's probably for the best as it'll let me focus on building my squat/deadlift back up for the next few months. I'm still going to try to get in the shirt for two weeks, and out for one, but I'm just going to have to play these sessions by ear. Because right now I just want to learn the shirt more than anything else. I've got some big aspirations in it for the year so just getting experience in it I feel will help me. So time for some more off season fun (and food haha).
Items Used in this Training Session Sabertooth Bar Swiss Bar Mini Band Metal Jack Bench Shirt
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) Bench Press 55x10 105x5 145x5 195x5 235x3 265x3 285x2 305x1 325x1 - Add Metal Catapult 355x3 - air board 375x3 - air board 395x3 - air board 395x1 - TOUCH!
B1) Swiss Bar Floor Press 135x5 185x5 225x3 255x3 270x3 - PR
C1) Close Grip Swiss Bar Floor Press 225x4x6
D1) Swiss Bar Skull Crushers 4x12
E1) Rolling Tricep Extensions 4x10
F1) Pressdowns 4x15 F2) Band Pull Aparts Lying in Bench Press Position 4x25
