After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
The night before our first powerlifting meet, I just opted to get some arm training in and call it a night. We had a lot of work to do over the course of the day and obviously the day of the meet, so a quick 30 minute arm session seemed like a good idea for me.
I also got in contact with Bill Hartman at IFAST about getting my back looked at. I've got that scheduled and looking forward to seeing what he's got for me, and hoping that we can see some improvement with my symptoms and issues and go from there. Not earth shattering news, but we're making moves towards improving things.
Items Used in this Training Session
Warm Up
Lateral Raises
DB Overhead Press
Rear Delt Raises
DB Bench Press
DB Flys
DB Skull Crushers
DB Rows
DB Curls
15 each
A1) Fat Bar Pressdowns
5x12
A2) DB Curls
5x4+4+6 partials
B1) Rope Pressdowns
5x15
B2) Cable Curls
5x8+6 partials
C1) Bench Dips
3 sets, max reps
C2) Chins
3 sets, max reps