After sustaining multiple low back issues the past year, I'm not focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comMonday afternoon I got in a pretty good back training session. I wasn't the most motivated going in, but once I got things kicked off and going, I was surprised at how well I got to feeling. I just really tried to push the pace per usual and get in and out. A really good blow up session for the back!
Items Used in this Training Session
Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each
A1) Low Row Machine 4x8 per arm
B1) High Row Machine 3x12
C1) Wide Grip Lat Pulldowns 3x10
D1) Deadstop Shrugs 2x15; 1x25 (challenge set) *I set the weight down on the pins on each rep. This really limited the weight that I was able to use.*
E1) Neutral Grip Pull Ups 2 sets, max reps E2) DB Pullovers 2x15
