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.comThursday's training had a bit of a combo of my max effort day and my usual bodybuilding based days. I knew that Saturday I would be out of town to help coach/handle Purdue Barbell and that training was not going to be able to happen. So since my squat/deadlift training is still super submax work, I opted to throw those in first and get them in and work on my technique and slowly keep working back up. Then I just proceeded as I normally would with some lower body accessory based work. Having the day off on Saturday I knew would be good, but I didn't want to really get behind on slowly increasing my weights. Unfortunately, this will probably be the case for a few weeks because my next month is super swamped for the next few weekends. Not a huge deal, but just something that I've got to work around. The major lifts are still feeling good and pain free, and things are moving well. It's only the second week, but I'm happy with it.
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) Squat 155x5x10
B1) Sumo Deadlift 155x5x10
C1) Standing Single Leg Leg Curl 4x8-10 per leg
D1) Horizontal Hack Squat 2x20 1x15 1x12 1x10
E1) Leg Extensions 4x15; then 2 rest/pause sets
F1) Single Leg Seated Leg Press 3x10 per leg
G1) Pull Throughs 2x20
H1) Seated Calf Raises 3 sets, max reps of whatever was on the machine
I1) Stability Ball Pikes 3x20
