Mike Robertson’s Customized Warm-ups

Upper Body Warm-ups

Dynamic Warm-up/Mobility Exercises

Side-Lying Extension Rotation
Push-up Plus
Dynamic Blackburn’s
Split-Stance Broomstick Pec Mobs
Forearm Wall Slides
Scapular Wall Slides

Prone Y, T, I on Floor

Shoulder Horn

Broomstick Swings

Smith Plex

Foam Roller


BB Bench-press

Raw, comp set up, close grip

used 6" foam roller on all sets for arch

used 50#'s chain on all work sets

1 x bar - 3

1 x 135 - 3

1 x 185 - 3

1 x 185 x 50#'s chain - 3

1 x 185 x 50#'s chain - 3

1 x 205 x 50#'s chain - 3

1 x 205 x 50#'s chain - 3

1 x 205 x 50#'s chain - 3

1 x 205 x 50#'s chain - 3

1 x 225 x 50#'s chain - 3

1 x 225 x 50#'s chain - 3


Seated Close Grip Press with doubled minis

3 x 10


Standing DB Press

3 x 10


Face Pulls

3 x 10


Abs


I am really having some great success with Mike Robertson’s help. My body is feeling better and I can tell my flexibility and mobility is slowing improving. Mind you I have a long ways to go but I wished I had been doing this stuff years ago. I guess better late than never.

My weight is staying around 283. It’s a wonder as hot as it has been the last few days here in NC. Its been in the 97 to 100 range and humid as hell.

Really looking like a great line up of lifters for the SPF Nationals. I am really looking forward to seeing everyone and watching some great lifting. Getting to spend the weekend with my good friend Jason Coker is going to be crazy and fun as hell.

Me and Matt W

Believe & Become....,
Joey Smith