After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Thursday was a super fun, quick leg workout with Adrian. Lots of reps, drop sets, crazy pumps, and the struggle to get down the stairs to get to my car. I didn't get to do any calf work this week just from cramming training sessions in between things, but that should be okay. The low back held up great for this training session, and the DB stiff leg deadlifts even felt like they helped create some traction and open things up a bit more. Another adjustment on Friday, and we'll see how things are looking.
Items Used in this Training Session
Warm Up
PRI Breathing Work - 5 min
Hip Flexor Stretch - 30 sec per leg
Leg Swings (forward and side to side) - 10 each
Single Leg RDL - 10 per leg
Bulgarian Split Squat - 10 per leg
Goblet Squat - 10
Standing Band Crunch - 15
A1) Standing Single Leg Leg Curls
3x12 per leg, then 1 drop set on last set
B1) DB Stiff Leg Deadlifts
4x15
*Really controlled the tempo and stretch on these*
C1) Leg Press
Work up to a top set of 20 reps, then a massive drop set pulling 2 plates per side - resulting in 100 total reps on final set
D1) Leg Extensions
3 sets, max reps (used the same weight as Adrian here, going back and forth)
E1) Walking Lunges
2x15 per leg, then drop the weight and kept going