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.com
Monday'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