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.com

Thursday'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