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
Another good back workout that was very similar to the week prior. Only major change here was that I ended the session with some sled drag rows to get a good pump and a lot of rowing volume in. I also got to get this workout in with Adrian which is always nice, because we don't get train together very much at all these days, and the way work and such went, I got to spend some time with her at the gym. Still moving forward!
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) Seated Cable Rows
3x10
*MAG Grip Close Supinate*
B1) Wtd Wide Grip Pull Ups
Worked up to a hard set of 7 (+70lbs)
C1) Cambered Swiss Bar Bent Over Rows
3x12
D1) DB Shrugs
4x20
*Kept my head down and slightly forward*
E1) Sled Drag Rows
4x20
*MAG Grip Close Neutral*