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.

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A good day of back and bicep training. With no real meet in the foreseable future right now, I'm back to just kind of having fun and playing my bodybuilding days more by feel. There is still a method to my madness of course, but I'm not as structured as what I think is going to help my lifts as much (as I was beginning to put a little more emphasis on that). Really busy day for me, so the pace was pushed pretty hard, but I had an awesome pump. My back could slightly feel that I was back in the shirt the day prior, but I don't even know how much I'm going to be in that now. For the first time in a while, my training is kind of on auto pilot until begin to really dwindle down on some things and figure out my next move. I think the most important thing for me is to just slowly build back my squat and deadlift and be patient with that process. The rest will figure itself out.

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) Meadows Row
Sets of 10 up to a top set of 10 per arm; then 3 drop sets per arm

B1) Chest Supported Row Machine (Elbows High)
4x12

C1) Lat Pulldowns
3x10

D1) Rope Straight Arm Lat Pullovers
3x15
*This was a hybrid movement I made up on the fly. I basically did DB Pullovers while lying on the floor, but used a cable machine. It worked really well.*

E1) Single Arm Lat Pulldowns
3x15 per arm
*Really focused on the stretch and contraction here.*

F1) Preacher Curls
4x8-10

G1) Reverse Curls
3 sets of failure with the bar

H1) Cable Curls
1x20
1x15

I1) Seated Calf Machine
4 sets, max reps (of whatever was on there)