After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Monday's back and bicep training had quite a bit of volume per usual. After the long, hectic weekend, some much needed fun training was crammed in between some clients. Training should be back in line again and all systems go.
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) Lat Pulldowns
4x10
B1) Single Arm Low Row Machine
4x15 per arm
C1) Seated Cable Rows
4x12
D1) Straight Arm Lat Pulldowns
3x12
E1) Chins
3 sets. max reps
F1) Machine Preacher Curls
4x8
G1) Hammer Curls
3x10
H1) Barbell Curls
2 sets, max reps with bar
I1) Hack Squat Calf Raises
4 x swole