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 after some heavy benching on Sunday I got some extra back and bicep work in. I could tell my benching was good because my back was already fried before I even started, but it was good to get some blood flow in and keep things moving. Going to round out the week and then take a deload.
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) Low Row Machine 4x10
B1) Supinated Row Machine 4x8
C1) Lat Pulldowns 3x12
D1) Chest Supported Rows, Elbows High 3x15
E1) Rope Straight Arm Lat Pulldowns 2x20
F1) Barbell Curls 4x8
G1) Machine Preacher Curls 4x10-12; then two drop sets
H1) Hammer Curls 2 x swole
I1) Seated Calf Machine 4x15
