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 the Arnold weekend wrapping up, I got in my max effort bench training with Steve Diel and Ted Toalston. I managed to work up to a pretty easy 435, which was the heaviest I had been in about 2 years, and I opted to shut it down there. I need to get ready to start to plan a training cycle and begin to eye a meet. The good thing is I really haven't lost a step in the shirt for as little as I've been in it. Maybe I've just really found a shirt that works well for me, but whatever it is, it was definitely like riding a bike. I do know that whatever meet I do I'll definitely be hitting a PR the way the 435 moved. Knocked out some accessory work and then made the nice long drive home. Which is why my log is still like 2 weeks behind..
Items Used in this Training Session Texas Power Bar 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 45x10 95x5 135x5 185x3 225x3 255x3 285x1 305x1 335x1 - add Metal Jack 365x1 405x1 435x1
B1) Neutral Grip DB Bench Press 100's x 3 x 10-12
C1) Incline Tate Press 4x10
D1) Decline KB Skull Crushers 4x10
E1) Overhead Cable Tricep Extensions 100 total reps
F1) Chest Supported Rear Delts 100 total reps of T, Y, W 's
