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.comMonday I knocked out some back and biceps in the garage again, since I was still relatively pain free when it came to upper body training. I could tell that I needed to be smart with my exercise selection choices, but that wasn't too hard to do. It was a pretty quick training session given that my amount of work was even dropped compared to normal, so it was more just about punching the clock and just giving my mind a place to go to train.
Items Used in this Training Session Spud Ab Strap MAG Grip Mini Band
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) Spud Strap Straight Arm Lat Pulldowns 3x12
B1) MAG Grip Lat Pulldowns 5x12-15 + drop set
C1) DB Rows (super strict) 3x20 per arm
D1) Pull Ups 3 sets, max reps D2) DB Pullovers 2x15
E1) EZ Bar Curls 4x12
F1) DB Hammer Curls 3x10
G1) Band Curls 3 sets, max reps
