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
Another awesome leg crushing experience on Thursday. I really wanted to use the hack squat machine, but I forgot that being a shortie prevents me from being able to get deep on these, and that I can load the thing up and still not get anything worthwhile out of it. So after about 2-3 sets, I just scrapped it and moved on. I basically just threw a huge drop set on my leg extensions, and then added in the reverse lunges at the end with a superset to blow my legs up even further. It worked out rather well, actually. Driving to Indy these days is never fun.
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
3x10
B1) Leg Extensions
5x10; then 3 drop sets on the last set
*My plan was to use the hack squat machine, but the one we have just won't let me get heavy enough, or deep enough to really fry my legs, so I just scrapped the idea and moved on*
C1) Leg Press
3x30; then a drop set on the last set, using a close stance
D1) Hack Squat Good Mornings
3x20
D2) Reverse Lunges
3x10 per leg
*What a killer superset....shit!*
E1) Seated Calf Raises
2x15
2x12
F1) Single Leg Calf Raise
3x10 per leg, with a stretch held on the last rep of each set for 30 seconds