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 was an awesome back pump training session. Lots of heavier work, but ample volume as well. Just a pretty straight forward day with nothing else really all that exciting in terms of training and such. So far everything is feeling good!
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) DB Chest Supported Rows 3x12
B1) Supinated Machine Rows 3x10
C1) Lat Pulldowns 4x8
D1) Seated Cable Rows 3x12
E1) Chest Supported Prone DB Shrugs 3x20 *Really focused on the stretch and contraction here.*
F1) Barbell Curls 4x8 F2) Machine Preacher Curls 4x6
G1) Rope Cable Curls 3x20; then 2 drop sets
H1) Seated Calf Machine 4x12-15
