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.comEven though it was deload week, I still hit some good back and bicep work to keep the blood moving around and just get int some solid training. I've found that it's really hard to overtrain my back, and doing bicep work always helps my elbows feel good (it's definitely one of the best things I've done in my powerlifting career to keep around). Pretty straight forward training day, I just held back on the weights that I used and kept things a tad lighter than normal.
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) Reverse Grip Lat Pulldowns 4x10
B1) Single Arm Barbell Rows 3x10 per arm; then one drop set per arm
C1) Dante Rows 3x12
D1) Chest Supported Shrugs 3x15
E1) High Row Machine 3x12
F1) Cable Curls 2x12 2x10
G1) Seated Incline Hammer Curls 3x12 G2) EZ Bar Reverse Curls 3x12
H1) Seated Calf Raises 4x10
