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
A solid back training session that had to be rushed, unfortunately. But it's the final week of the wave, so that's a good thing. I managed to get this training session in late with one of our members that wanted to stick around and get some extra work in after benching. Good to have that little extra push when I was short on time the way it was.
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
4x8
*MAG Grip Close Supinate*
B1) Wtd Wide Grip Pull Ups
Worked up to a hard set of 6 (+75lbs)
C1) Cambered Swiss Bar Bent Over Rows
4x10
D1) DB Shrugs
4x15
*Kept my head down and slightly forward*
E1) Lat Pulldowns
4x20