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 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