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 solid days worth of work. I opted to have a few less exercises, with a few more sets on each exercise. I felt like I needed to target my lats a bit more after Sunday, and this helped me get a good stretch and pump, while also addressing what I thought needed more work based upon how the shirt was feeling. Not much else to report on for the day's training...pretty simple.
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) Iso Lateral Lat Pulldown 5x10
B1) Wide Grip, Neutral Grip Lat Pulldown 4x8-10
C1) Neutral Grip Seated Cable Rows 5x12
D1) Chest Supported Row Machine 4x15 *These were done with my elbows intentionally kept high to target the upper back/rear delts/traps more*
E1) Seated DB Curls 5x10-12
F1) Single Arm Cable Curls 3x10-12 per arm
G1) Reverse EZ Bar Curls Run the rack down from 50 pounds to 20 pounds
