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 got to train some back and bicep work after working with some clients. A pretty volume heavy training day, but it was incredibly fun and great to get after it a little bit. My back is already starting to feel drastically better, it's just a matter of staying on top of things and being patient. I should finally be back into a routine, which is nice.
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) Lat Pulldowns 5x10-12
B1) Low Row Machine 4x10
C1) DB Pullovers 4x12 C2) Rope Straight Arm Lat Pulldowns 4x12
D1) Supinated Front Pulldown Machine 4x10
E1) DB Shrugs 4x15-20 *Held for a 2 second count at the top*
F1) Seated Incline DB Curls 5x10
G1) Crossbody Hammer Curls 3x12 G2) EZ Bar Curls 3x8
H1) Rope Cable Curls 1 set of chase the pump
