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 had another rather volume based back session, but things felt good and I got in and out rather quick for the amount of work that I put in. Nothing crazy to expand on with this session, just a good training day.


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) Supinated Pulldown Machine
4x8

B1) DB Rows (Strict)
4x10 per arm

C1) Seated Cable Rows
2x15
1x12
1x10
*I used the lat bar here.*

D1) DB Pullovers
3x12

E1) DB Shrugs
3x15
E2) Hack Squat Shrugs
3x15
*I used a 2 second squeeze on both of these.*

F1) Preacher Curls
4x8-10

G1) Seated Hammer Curls
3x10-12

H1) Cable Curls
2 x swole

I1) Seated Calf Machine
4x12-20