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 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