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 pretty brutal leg day training. It started off good and strong, but by the time I got through the leg presses, I was cashed. My quads felt like balloons, and I really pushed the pace on this particular session as I was squeezing it in for the day. Really fun work for the day, but the drive to Indy to coach in the evening was not so 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) Lying DB Leg Curls
3x15
*Setting the bench on a slight incline really helps with the contraction on these*
B1) Horizontal Hack Squat
Sets of 10 reps, up to a top set of 10 reps; then four drop sets using a close stance
C1) Leg Press
3x60 sec
*This was a great, but brutal idea. I was basically spent after this.*
D1) Leg Extensions
4x12
E1) Seated Leg Curls
3x15
F1) Seated Calf Raises
5x12-15
really enjoying watching your exercise selections on the conjugate monster. thanks for updating.
Yeah that wasn't my brightest idea, but I've been really trying to train by feel on these days, and when it feels good I push it. Obviously the work afterwards kind of gets compromised a bit, but generally I'm just working on good contractions there anyways. At least with the leg press and hack squat, if I fee like getting after it I can really load it up.
Thanks for keeping up, though!