I’m currently taking an off week of training hitting some volume to give my joints a bit of a break before beginning to ramp up for two meets, the APF Illinois State Meet and APF Senior Nationals.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.comThursday was back day, one of my favorites. I helped Trey get in his training session while I was knocking out this work. I use a lot of Meadows principles to get my work in, and my back had a great pump by the end of this training session. I'm certainly ready to get back to some powerlifting training, but I'm definitely going to have to ease in to it a bit.
Items Used in this Training Session Meadows Handle Econo Core Blaster MAG Grip
Warm Up Shoulder Distractions - 2x10 Band Straight Arm Lat Pulldowns - 2x15 Band Pressdowns - 2x15 Band Face Pulls - 2x15 Band Curls - 2x12
A1) Meadows Row 2x15 (warm up/feeder sets) per arm 2x12 per arm 2x15 per arm
B1) MAG Grip Seated Cable Rows 3x10
C1) DB Pullovers 3x12
D1) Chins 4 sets of max reps
E1) Single Arm DB Shrugs 2x20 per arm - 2 sec squeeze at the top
