Bodybuilding Day: Back and Bicep Work (with Instagram Video)

While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Monday I logged in some more back training after some heavy shirt work. Nothing really wild in terms of intensity techniques or anything, just some solid contractions and training. The back pump was real, and here's a good video on how I did my cable lat pullovers. Definitely a unique option to fry the lats, but also a good teaching tool.

Love this variation of pullovers. Using a rope and the cable helps teach and reinforce lat tightness for the bench press specifically. Also just a great bodybuilding movement to stretch the lats out after a good back day. #Elitefts #NutraBio #SmitleyPerformanceSystems #Powerlifting #Squat #BenchPress #Deadlift #Raw #Bodybuilding #ISU #Back #TRAIN #Training

A post shared by Brandon Smitley, MS CSCS USAW (@bsmitley) on Jun 5, 2017 at 9:00am PDT

Items Used in this Training Session

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) Meadows Row
3x8 per arm; then 2 drop sets per arm on the last set

B1) Dead Stop DB Rows
4x10 per arm

C1) Lat Pulldowns
4x10

D1) Chest Supporter Row Machine, Elbows High
3x10

E1) Cable Lat Pullovers
4x15

F1) DB Shrugs
2x25

G1) Cable Curls
5x10

H1) Seated Hammer Curls
3x15

I1) Seated Calf Raises
4x8-10