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's max effort work had me back in the bench shirt and the goal was to take a reverse band single with a weight that I've not touched before. After driving from the meet, I felt a bit tired, but I still handled all my training well. I'm hoping that in three weeks I'll be ready to take this without the band assistance and then reverse band something in the ball park of 475. Seeing some improvement though, which is excellent.
Items Used in this Training Session Metal Jack Bench Shirt Sabertooth Bar Chains SS Yoke Bar Mini Bands
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 55x10 105x5 145x5 195x3 235x3 265x3 285x2 305x1 335x1 - add Metal Catapult 375x1 - add Metal Jack 405x1 435x1 455x1 - add reverse mini bands
B1) Close Grip Floor Press vs 4.5 Chains Per Side 115x8 145x5 - PR
C1) SSB JM Press 3x10
D1) Cross Body Tricep Extensions 3x15 per arm
E1) Bench Dips 5 sets E2) Single Arm Band Pull Apart 5x20 per arm
