After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Tuesday evening I went back in to crush some leg training. I really got after it this week again, and really gave my legs hell on the hack squat machine. Some pretty simple programming ideas, but by the time I got to my stiff leg deadlifts, I was toast. I'm getting in better shape I feel like, as I'm able to plow through some of these training sessions a bit faster. My legs still hate me the day after though..
Items Used in this Training Session
Warm Up
10 minutes on the stair climber
A1) Single Leg Leg Curls
4x8 per leg; then 2 drop sets on the last set
B1) Horizontal Hack Squat
Worked up to a hard set of 12; then performed a massive drop set pulling one plate per side until I was down to one plate.
C1) Single Leg Alternating Leg Extensions
3x10 per leg
C2) Alternating Reverse Lunges
3x10 per leg
D1) DB Stiff Leg Deadlifts
3x15
E1) Ab Machine
4x12-15