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
Well I had hoped to get some training in on Tuesday and Wednesday, but I ended up getting ill with some weird 36 hour bug that I had. No clue was it was, other than the fact that I had a fever of 101 when I woke up on Tuesday. So I just decided to scrap the next few days and focus on being well enough to get in to train. Not only did I now have a bum back, but I also couldn't train.
Thursday I was able to at least get back to the rec and train my legs to some capacity. I was actually able to do quite a bit, so I can't really complain all too much. I basically just tried to get a major pump and enjoy the ability to train. It's probably the one thing that is holding my sanity together right now as I begin to figure things out.
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) Single Leg Leg Curls
3x12 + 2 drop sets per leg
B1) Leg Extensions
2x20
2x15
1x10; then 2 drop sets
C1) Walking Goblet Lunges
4x12-15 per leg
D1) Seated Leg Press vs Bands
3x50
E1) DB Stiff Leg Deadlifts
2x20
*Kept these super light and worked on a good stretch*
F1) Seated Calf Raises
3x12
F2) Ab Machine
3x15