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.
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Even 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