After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Rather solid accessory/back day in the books. Having a little fun with the variations and getting some good contraction in. Still staying rather consistent and on top of things, so I'm looking to see how the momentum builds over the course of the three week wave.
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) T-Bar Rows vs Chains
3x8
B1) Wtd Wide Grip Pull Ups (+10)
3 sets, max reps
C1)Supinated DB Chest Supported Rows
3x12
D1) MAG Grip Lat Pulldowns
3x12
D2) Spud Strap Standing Cable Rows
3x12
E1) Landmine Oblique Twists
3x15 per side