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
This Monday's back training had a ton of volume and some fun challenging work with all the rowing variations. I was just feeling good and locked in, and decided to push the volume up a bit. Oh, and all the curls 🙂
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
1x12
1x10
2x8
B1) Straight Arm Lat Pulldowns
3x15
B2) Chins
3 sets, max reps
C1) Chest Supported Rows, Elbows High
3x10
D1) High Row Machine
3x12
E1) Single Arm Chest Supported Row
3x10 per arm
F1) Lap Curls
3x8
G1) Incline DB Curls
4x12
H1) Rope Cable Curls
3x15
H2) Machine Preacher Curls
3x8
I1) Seated Calf Raises
3x15