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 a pretty solid day. I tried to keep things a bit lighter as a whole since I know I'm planning on squatting (albeit lightly) on Saturday, and didn't want my legs to feel like jello when I'm trying to ingrain some of those good motor patterns back. But overall the work felt good. After the minor pec issues from yesterday, I'm rather confident I just had a really minor tweak. Nothing bad as the pec looked and functioned normal, it was just rather sore like some DOMS, and since I did some actual training on them, who knows if that's not just all it as at this point. Adrian thought that it felt tight, but that was it. So I just did some very light soft tissue work, and kept it warm as much as I could all day to promote some blood flow to the area. I guess we'll see how speeding benching goes on Friday and just play it by ear for the moment.
Over the evening though I did go to a really cool art exhibit thing with Adrian though and got some culture, and food. A nice change of pace...and clothes for once. I'm doing way better on the side of balance, and it's certainly been worth the time I've invested in it.
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) Unilateral to Bilateral Seated Leg Curls 3x12+12 *For these you do one leg, then the other, then both legs together. This is a wicked hamstring pump.*
B1) Horizontal Hack Squat Up to a top set of 10 reps; then 3 drop sets, using a rest/pause in the bottom *These were humbling, but I think my legs and back are feeling good and in unison.*
C1) Bulgarian Split Squats 4x15 per leg
D1) Single Leg Leg Extensions 2x15 2x12 per leg
E1) GHH/Back Extensions 2x25 *I really focused on a good eccentric, and then a good hard glute squeeze at the top. These crushed my backside.*
F1) Seated Calf Raises 2x15 2x12
G1) Ab Machine 4x15
