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.comFriday's evening training session was a smooth sailing one, and a really fun one. After a long day, all I wanted to do was get under the bar and get some stress out. Nothing crazy to write home about this session other than that though. Feels good to round out the second week of training, and closing in on the first week of nutrition with Cliff.
Items Used in this Training Session Swiss Bar EZ Loaders Chains Meadows Handle Core Blaster 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) Swiss Bar Speed Bench Press vs 2 Chains Per Side 45x10 45x5 - add chains 75x3 95x3 115x3 135x8x3
B1) Close Grip Swiss Bar Bench Press vs 2 Chains Per Side 165x4 190x8 - PR
C1) Swiss Bar Bench Press vs 2 Chains Per Side 110x3x20
D1) Wtd Wide Grip Pull Ups 3 sets, max reps with 25 pounds
E1) Meadows Row 3x10 per arm
F1) DB Chest Supported Rows 3x12
G1) Medium Neutral Grip Lat Pulldowns 3x12
H1) Band Pull Aparts (Lying in Bench Press Position) 2x50 H2) Standing Band Rotations 3x20 per side
