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
This back training session had to be rushed after I got off work and before running the gym. It was a solid training session, but I was hoping to get a tad bit more done. I'll be starting a new wave next week so it's really not a huge issue, and the work I got in was great with all the drop sets to account for having less time to train that I had planned.
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) DB Rows
Up to a hard set of 10 per arm (115); then one drop set
B1) Supinated MAG Grip Lat Pulldowns
3x8; then two drop sets
C1) Seated Cable Rows
4x10
D1) Wtd Pull Ups (+20 lbs)
3 sets, max reps (15, 12, 12); then one drop set
D2) Blast Strap Mountain Climbers
3x10 per leg