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
I ended up taking Wednesday off from training, and hit some extra lower body work on Thursday. I still kept things light with it being a deload week, so quite a bit of super sets and just keeping the body moving and feeling good. Pretty straight forward day with a solid quad pump.
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
B1) Horizontal Hack Squat
Worked up to a top set of 10
C1) Single Leg Leg Extensions
4x12 per leg
C2) Close Stance Leg Press
4x15
D1) GHH/Back Extension
4x20
D2) Leg Raises
4x20
E1) Hack Squat Calf Raises
4x10-12
E2) Suitcase Carry
3 trips per side