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 a solid leg training session in with Adrian. Nothing overly complicated, but the rest pause work on the leg press was a kick in nuts. Some good quad work and leg pump and I was out. Still trying to build some good momentum.
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
B1) Single Leg Leg Press
3x15 per leg; then rest pause on the final set (12-10-8-6)
C1) Heels Elevated Close Stance Goblet Squat
3x20
D1) Leg Extensions
4x12
E1) Walking Lunges
3x15 per leg
F1) Hack Squat Calf Raises
4x10-12
G1) Abduction Machine
2x20
G2) Adduction Machine
2x20