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's bodybuilding leg day was craaaazzzyyy! Basically it was just a giant drop of leg presses in attempts to end my life, and the rest was so simple and light I basically just got more blood flow work in at that point and that was it. I wanted to give myself a few weeks of this program and training to see how I felt before I implemented one of these crazy freaking intensity techniques Meadows talks about. After all the food and carbs I've been having, I opted to give Thursday a go with it, and man I got absolutely man handled. My legs felt like they were going to explode. A really fun training day, but next week back to just putting in some simple work again on this day. If you want to challenge yourself one day, give this a try, it was no joke.
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
3x10 per leg; then one drop set per leg on last set
B1) Leg Press
Sets of 20 reps, up to a top set of 20 reps (this ended up being about 5 sets and 8 plates per side); then a massive drop set pulling two plates per side until total destruction
*I ended up getting over 225 reps of leg presses in...*
C1) Walking Lunges
3x12 per leg
*Considering I was gassed, I just opted to keep these on the lighter side, and really get a good stretch on each stride and never lock my knees out.*
D1) Leg Extensions
1x20
3x12
E1) GHH/Back Extension
2x25
F1) Seated Calf Machine
3x15
G1) Seated Calf Raises
3x12