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 I got in more leg volume even though I had a volume based day 5 days prior. It seems that the intensity is what kicks my ass on my lower body training, but I can handle the volume rather well. Really this wasn't all that taxing of a session. I'm even back to incorporating some hip work at the end to help aid my deadlift and squat training as I continue to build back up into weights I need to feel comfortable with again. More good quality work being put in.
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
4x12 per leg
B1) Horizontal Hack Squat
Worked Up to a top set of 10 reps; then 3 drop sets after that
C1) Single Leg Leg Extensions
3x20 per leg
D1) Heels Elevated Goblet Squat
3x20
*I used a really slow tempo here and didn't lock my knees out at the top.*
E1) Cable Pull Throughs
3x20
F1) Seated Calf Raises
4x10-12
G1) Abduction Machine
2x20
G2) Adduction Machine
2x20