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 I got to get another good heavy bench press training session in, and it was just me and Trey for the day. The Swiss Bar is something that always kicks us in the butt, so it was a great max effort movement for the day. I opted to go back into some heavier triples for a little bit now that I've been out of a meet for a long time and haven't really even pushed the weights on anything in some time. My body is feeling up and ready for it, so we'll see how it continues to go and see if I can get this bench press moving in the direction I want. I had a good rep PR, and felt I was good for 240-245, but just decided to call it at 235 for the day. I'll push the envelope a little more next week.
Items Used in this Training Session Swiss Bar EZ Loaders Chains Swiss Angle Bar Mini Band 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) Swiss Bar Bench Press vs 2 Chains Per Side 45x10 45x5 - add chains 95x5 135x5 165x5 185x5 205x3 235x3 - PR 215x2x4
B1) Close Grip Swiss Bar Bench Press 205x8 215x8 225x8 - PR
C1) Strip the Rack Swiss Angle Bar JM Press 5x10
D1) Pressdowns 4x12-15
E1) DB Kickbacks 3x20 per arm
F1) Spud Strap Cable Upright Row 3x20 F2) Band Face Pull 3x20 F3) Band Pallof Hold (Active) #1-15 x 3
