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 a great back and bicep training day. I kept the volume a bit on the lighter end of things for me, and just tried to keep some good blood flow going. The university was on spring break this week so having access to all the machines at will (since everyone was gone) made my training sessions fly by.
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) Medium Grip Chins
4 sets, max reps - 25, 21, 14, 14
B1) Single Arm Supinated Pulldowns
4x8 per arm
C1) Chest Suppoted Row Machine
4x10
D1) DB Rows (strict)
4x12 per arm
E1) DB Pullovers
4x12
F1) Cable Curls
6 sets, max reps (8-20)
G1) Reverse Curls
3x12
H1) Seated Calf Machine
4 sets of swole