While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Thursday's training had some extra volume for the legs, and this was a pretty brutal training session. I didn't think it was going to be all that bad until I finally got going. No complains though, and still seeing some good progress with my strength and hypertrophy in the legs. I can't wait to get back to some really heavy squatting hopefully in the next 3-4 months or so. For now, it's just about making minor improvements.
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
4x12; then a drop set on the last set; then drop the weight for a 20 sec iso hold
B1) Horizontal Hack Squat
4x10 - ramping the weight up each set
B2) Bulgarian Split Squats
4x10 per leg
C1) Close Stance Leg Press
3x20
D1) Leg Extensions
100 total reps
E1) Hack Squat Good Mornings
3x15
F1) Hack Squat Calf Raises
4x12-15