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.comThursday I chipped away at some more leg work, but Adrian jumped in with me on this one. A really good day's work, and I think she was feeling it about mid way through. Our real hack squat machine isn't the best as it doesn't let me get deep enough, so I always use the horizontal one we have, and it's brutally tough. She hates it any time I opt to use it (about every other week or so). Nonetheless, awesome leg pump after having some heavier pulls earlier in the week.
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 3x12 A2) Leg Extensions 3x15
B1) Close Stance Horizontal Hack Squat Worked Up to a top set of 12 reps; then 2 drop sets after that
C1) Leg Press 3x25
D1) Bulgarian Split Squats 3x15 per leg *These were done pulsed.*
E1) Hack Squat Good Mornings 3x15
F1) Seated Calf Raises 4x10-12
G1) Abduction Machine 2x20 G2) Adduction Machine 2x20
