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 had another rather volume based back session, but things felt good and I got in and out rather quick for the amount of work that I put in. Nothing crazy to expand on with this session, just a good training day.
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) Supinated Pulldown Machine 4x8
B1) DB Rows (Strict) 4x10 per arm
C1) Seated Cable Rows 2x15 1x12 1x10 *I used the lat bar here.*
D1) DB Pullovers 3x12
E1) DB Shrugs 3x15 E2) Hack Squat Shrugs 3x15 *I used a 2 second squeeze on both of these.*
F1) Preacher Curls 4x8-10
G1) Seated Hammer Curls 3x10-12
H1) Cable Curls 2 x swole
I1) Seated Calf Machine 4x12-20
