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.comWednesday's training session had quite a bit of volume again, and it's about time that I start to wave back down in volume as I felt this was the most that I could handle. I knew I was going to be leaving town on this evening to head to London, OH to stay overnight for the Arnold with a Purdue Barbell client, Nic, that I would be handling on the Elite day. My day was pretty swamped, but it was good to get an awesome training session in before leaving town. I also knew that I'd be getting a lot of food the next coming days, so having some higher volume wasn't going to hurt me as my recovery would be a little bit better.
Items Used in this Training Session
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) Chest Supported Rear Delt Swings 4x25
B1) Chest Supported Rear Delt Raises (strict!) 3x15
C1) Seated Lateral Raises 4x12
D1) Seated Incline DB Front Raises 3x12 D2) Bradford Press 3x12
E1) Slight Incline DB Bench Press 4x10
F1) Decline Press Machine 3x15
G1) Cable Fly Machine 3x20 G2) Dips 3 sets, max reps
H1) Rope Pressdowns 4x15; then two drop sets on the last set
I1) Incline DB Skull Crushers 3x15
J1) Dip Machine 1 set of failure, with 3 drops
