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 had some great back training with the lady friend. Lots of volume after a nice heavy bench day in the shirt is always needed. I kind of let Adrian sequence things up today and I really enjoyed the overall training session.
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) Seated Cable Rows
3x10; then 2 drop sets
B1) Seated Face Pull/High Row Combo
4x15
B2) Straight Arm Lat Pulldowns
4x15
C1) Chest Supported Rows
4x12
D1) Reverse Pec Dec
3x20
E1) Prone DB Shrugs
3x20
F1) Incline DB Curls
4x15
G1) Reverse EZ Bar Curls
3x10
H1) Preacher Curl Machine
3 x swole
I1) Seated Calf Raises
4 x swole