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's training had all the volume. Surprisingly enough I was feeling really good after a day in the bench shirt, so I opted to train solely by feel. I did know that I wanted to push my bicep volume up a tad since my elbows were already feeling the wear and pressure from the shirt, and I've got to do my best to keep my elbows happy since it looks like I'll be in and out of this thing for a while. Lots of supersets and just a fun day of training.
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) T-Bar Rows
3x12
2x10
B1) Supinated Row Machine
5x12
C1) Dante Rows
4x15
D1) Pull Ups (varying grips)
3 sets, max reps (one set at each grip - neutral, supinated, prone)
E1) Cable Shrugs
3x20
E2) DB Shrugs
3x10
*The key on this superset is to really squeeze at the top, and hold the stretched position for about a second*
F1) Barbell Curls
4x6-10
F2) Machine Preacher Curls
4x6-10
G1) Lying Cable Curls (Supine)
3x12
H1) Hammer Curls
Run the rack from 30's down to 10's