While I might not still be back to 100%, I'm healthy enough to compete bench only. Therefore, I am currently in meet prep, where I will compete at the APF/AAPF Summer Bash on July 29th, 2017. I'll be competing the 132-lb. weight class, multi-ply, where I look to bench press 500+ pounds, yet still mending my low back issues.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Thursday's leg training was a little on the crazy side. Some amazing pumps and overall good amount of work was put it. I was just on this day, and really ready to get in some hard work. Since I was feeling good, I cranked the volume (and headphones) and just went to town. Give that quad superset a go something, absolutely brutal.
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) TRX Leg Curls
4x12
B1) Deadstop Leg Press
Worked up to a top set of 8; then 2 drop sets (not deadstop)
C1) Leg Extensions
1x10
1x25
1x50
C2) Close Stance Heels Elevated Goblet Squat
1x10
1x15
1x30
D1) Pull Throughs
3x20
E1) Hack Squat Calf Raises
4x10-12
F1) TRX Pikes
3x15
F2) TRX Fallouts
3x10
F3) Off-set KB Front Rack Carry
3 trips, down and back