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.comThursday's leg training was super productive and quick. I managed to get about half of this done with Adrian, and she always manages to make training a bit more fun, plus she really helped push my tempo, increasing the overall density of the training session. There really wasn't anything fancy or special about the particular session, but just one of those days I'm glad I managed to knock out.
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) Seated Leg Curls 3x15; then 2 drop sets
B1) Leg Press Up to a top set of 20 reps - getting to 7 plates per side; then a massive drop set, totaling 100 total reps straight *There is definitely progress being made, as I'm hitting just as much weight as I was prior to injury but also able to really get after it on the drop sets. This sucked.*
C1) Pull Throughs 3x20
D1) Single Leg Seated Leg Press 3x12 per leg
E1) Single Leg Leg Extensions 4x12-15 per leg
F1) Seated Calf Machine 4x10-15
G1) Ab Machine 4x15
