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.com
Sunday's bench press training was just a middle of the road day. After the back tweak the day prior, I knew that this day would have to be entirely by feel. My back actually felt pretty good benching and doing all upper body based movements, but as I got heavier I could tell that I just couldn't apply the leg drive that I like. I could live with it for the day, and it's not the end of the world. I still got some really good work in, and managed to hit some solid numbers regardless. The tricep pump was really good, and I still think my bench press is in a good spot. I still kept up with as much rehab as I could - TENS, stretching, icing, anti-inflammatories, and keeping active. It don't think it's that bad, just really out of whack and a few adjustments should really get it going again.
Items Used in this Training Session
Swiss Angle Bar
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) 2 Board Bench Press
55x5
105x5
145x5
195x5 - add boards
235x5
265x5
285x5
305x5
315x5
330x4 - spotter took last rep
330x4 - missed 5th rep
300x8
B1) Close Grip 1 Board Bench Press
255x8
245x2x8
C1) Swiss Angle Bar JM Press
3x10 + mechanical drop set on last set
D1) Crossbody Tricep Extensions
4x12
E1) DB Skull Crushers
4 sets, max reps
E2) Bench Dips
4 sets, max reps
F1) Band Face Pulls
100 total reps