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 back and bicep day was a pretty quick one. After my first week back to taking some heavy triples on bench press, I was just feeling a bit run down compared to normal. I opted to still get some good work in, but limit my total volume a bit and keep the weights a tad lighter. I'm also trying to slowly test the low back out on various movements that I'd normally stay away from, but I know with only a few weeks left of no squatting and deadlifting, that I need to try to ease back in to some movements that put me back into positions I would normally be in - hence the bent over DB rows (but notice they were pre fatigued and supersetted to limit the weight). I'm happy to report that I've had no issues and things are still looking good thus far. I'm pain free 100% of the time right now. No low back pumps, pulling, nerve issues, or anything like that. But I know that can drastically change once I begin loading the squat and deadlift. But I've still got a lot of time. A good quick training session for the day!

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) Low Row Machine
1x20
1x15
2x12
1x10
1x8

B1) Iso Lateral Lat Pulldown
4x12
*I rarely use this machine, but it was a nice mix up. I felt I could get a better lat contraction as it forced me to pull my elbows down and in vs just down*

C1) Rope Straight Arm Lat Pulldowns
4x15
C2) Bent Over DB Rows
4x10

D1) Neutral Grip Chin Ups
4 sets, max reps

E1) Spider Curls
5x8

F1) Preacher Curls Machine
3x15