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 day was a pretty quick one. After my first week back to taking some heavy triples on bench press, I was just feeling a bit run down compared to normal. I opted to still get some good work in, but limit my total volume a bit and keep the weights a tad lighter. I'm also trying to slowly test the low back out on various movements that I'd normally stay away from, but I know with only a few weeks left of no squatting and deadlifting, that I need to try to ease back in to some movements that put me back into positions I would normally be in - hence the bent over DB rows (but notice they were pre fatigued and supersetted to limit the weight). I'm happy to report that I've had no issues and things are still looking good thus far. I'm pain free 100% of the time right now. No low back pumps, pulling, nerve issues, or anything like that. But I know that can drastically change once I begin loading the squat and deadlift. But I've still got a lot of time. A good quick training session for the 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) Low Row Machine 1x20 1x15 2x12 1x10 1x8
B1) Iso Lateral Lat Pulldown 4x12 *I rarely use this machine, but it was a nice mix up. I felt I could get a better lat contraction as it forced me to pull my elbows down and in vs just down*
C1) Rope Straight Arm Lat Pulldowns 4x15 C2) Bent Over DB Rows 4x10
D1) Neutral Grip Chin Ups 4 sets, max reps
E1) Spider Curls 5x8
F1) Preacher Curls Machine 3x15
