After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comMonday's back and bicep training had quite a bit of volume per usual. After the long, hectic weekend, some much needed fun training was crammed in between some clients. Training should be back in line again and all systems go.
Items Used in this Training Session
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Lat Pulldowns 4x10
B1) Single Arm Low Row Machine 4x15 per arm
C1) Seated Cable Rows 4x12
D1) Straight Arm Lat Pulldowns 3x12
E1) Chins 3 sets. max reps
F1) Machine Preacher Curls 4x8
G1) Hammer Curls 3x10
H1) Barbell Curls 2 sets, max reps with bar
I1) Hack Squat Calf Raises 4 x swole
