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 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