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
Sunday's training was a deload to keep the barbell out of my hands before I begin meet prep. I still wanted to move some blood around and still train, but not feel like shit the first week of jumping into training. I've had a ton of time to get healthy and feel good, so I'm pleased with where I am. Nothing terribly exciting here, just what needs to be done to be healthy come next week.
Items Used in this Training Session
Mini Band
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) DB Bench Press
4x25
B1) Lateral Raises
3x15
B2) Front Raises
3x15
C1) Rear Delt Raises
5x20
D1) DB Skull Crushers
6x20
E1) Supinated Band Pull Aparts
3 sets, max reps
E2) Pallof Hold
3x20 sec per side