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
More back and bicep work from Monday's training. I was pretty exhausted on this particular day and was feeling some stress so I really kind of backed down on things for the day. Still some good work and getting the blood flowing, but I definitely didn't push anything too hard this go around. I'm hoping that the following week I can push a little bit more. Stimulate, don't annihilate.
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) Neutral Grip Lat Pulldowns
5x10
B1) Low Row Machine
4x8
C1) DB Chest Supported Rows
4x15
D1) Rope Straight Arm Lat Pulldowns
3x15
E1) Spider Curls
4x15
F1) Hammer Curls
3x10
G1) Cable Curls
One massive drop set, for the pump
H1) Seated Calf Machine
4x12