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 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