After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now I can do what's best for my body. I've recently opened up a new training facility, THIRST, so I'm trying to balance life and training the best I can, with hopes that I can compete in some capacity by the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comTuesday involved a good quality back session with more training density. My most hectic days are definitely Tuesday's and Wednesday's. Not only do I work all day, but then I'm left to run the gym by myself, and then I try to squeeze in some sort of training. I've tried to do my best to keep them short, sweet, and to the point. Luckily the back days are pretty easy to do that with.
Items Used in this Training Session
Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each
A1) DB Rows 4x12 per arm
B1) Supinated MAG Grip Lat Pulldowns 4x12
C1) Cambered Bar Bent Over Rows 4x10
D1) Wtd Pull Ups (+15 lbs) 3 sets, max reps (3x15)
E1) Wtd Hanging Knee Raises (+8 lbs) 3 sets, max reps
