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 training was quick and rather straight to the point. There was certainly some good work put in, but I didn't really push the weights all that much based on the long ass weekend I had at the Arnold. I didn't want to skip training, but I did want to get some blood flow and still train. I was able to move from movement to movement pretty easy. I'll probably jump back in next week with a bit more intensity on some of these.
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) Neutral Grip Lat Pulldowns 3x10
B1) Deadstop DB Rows 3x10 per arm
C1) Low Row Machine 3x12
D1) Chins 3 sets, max reps
E1) Straight Arm Lat Pulldowns 3x15
F1) T-Bar Rows 3x15
G1) Preacher Curls 4x8-12
H1) Crossbody Hammer Curls 3x12-15 H2) Hammer Curls 3x6-8
I1) Seated Calf Raises 3x15
