After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comSunday was Christmas and Trey came over to get some benching in after some morning and early afternoon festivities. It was good to put some of the cookies and other food to good use and just get some good training in with no other obligations. The benching ended up going really well, and I handled some good weight with no back pain. I crushed the triceps as I knew I was getting some good food in for the day, and rounded things out with some upper back work. A really fun day of training with nothing else to worry about. I'll be training in the garage all week, so I'll need to get creative the next few days.
Items Used in this Training Session EZ Loaders Chains Mini Bands Sabertooth Bench Bar Blast Straps Mace Grenades
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) Cambered Bar Bench Press with Red Shoulder Saver vs 2 Chains Per Side 45x5 45x5 - add chains 95x5 135x5 165x5 185x5 215x5 235x5 - PR 210x5 210x10 - PR *Shoulder saver was used upside down to create a one board*
B1) Reverse Mini Band Close Grip Bench Press 235x6 255x6 270x6 285x6 - PR
C1) Decline DB Skull Crushers 5x10; then 2 drop sets
D1) Blast Strap JM Press 3x15
E1) Band Pressdowns with Mace Grenades 4 sets, max reps
F1) Band Reverse Pec Dec 5x20
