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.comThis Monday's back training had a ton of volume and some fun challenging work with all the rowing variations. I was just feeling good and locked in, and decided to push the volume up a bit. Oh, and all the curls :)
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 1x12 1x10 2x8
B1) Straight Arm Lat Pulldowns 3x15 B2) Chins 3 sets, max reps
C1) Chest Supported Rows, Elbows High 3x10
D1) High Row Machine 3x12
E1) Single Arm Chest Supported Row 3x10 per arm
F1) Lap Curls 3x8
G1) Incline DB Curls 4x12
H1) Rope Cable Curls 3x15 H2) Machine Preacher Curls 3x8
I1) Seated Calf Raises 3x15
