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.comDefinitely a bit behind on training logs, so I hope to catch up with these over the next few weeks. This was a solid max effort day with a great PR off the 1 board vs chains. I was hoping to get up to about 300, but I'll take it with how busy I've been lately.
Items Used in this Training Session Sabertooth Bar EZ Loaders Chains Shoulder Saver Monster Mini Band
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) 1 Board Bench Press vs 2 Chains Per Side 55x10 55x5 - add chains 105x5 145x5 195x5 235x3 255x3 275x3 285x3 - PR 260x2x4
B1) Close Grip 1 Board Bench Press vs 2 Chains Per Side 195x8 205x8 220x8 - PR
C1) Skull Crushers vs 2 Chains Per Side 3x10
D1) Close Grip Shoulder Saver Bench Press 145 x 3 sets, max reps (28, 23, 21)
E1) Rolling Tricep Extensions 100 total reps
F1) Band Face Pulls 100 total reps F2) DB Side Bends 3x20 per side
