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
Saturday I ended up presenting at the Midwest Fit Fest, while also attending the event. This is an event designed to help with campus recreation and fitness programs around the Midwest. I spoke on implementing powerlifting principles into personal training programs, which had some very good reviews and I'm looking to hopefully expand on this myself.
As such, my day was super long, and I knew there was no way I was going to get any real training done in the garage, so after the event was over, I ran upstairs to knock out a super quick lower body session since all I did was basically sit on my butt and eat all day (put them donuts and bagels to work!). Not a bad training session at all.
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
4x10
A2) Walking Lunges
4x12 per leg
B1) Single Leg Leg Extensions
4x15-20 per leg
C1) Horizontal Hack Squat
5x8
*These were paused in the bottom for a 1 count, and slowly ramped up to a "top" set.*
D1) Leg Press
4x30
E1) Stiff Leg Deadlifts
3x15
E2) Ab Machine
3x15