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 ended up being a combo day due to the fact that I was going to be out of town coaching over the weekend. Nothing earth shattering really, but just trying to make small improvements on my squat and deadlift. Still the heaviest I've been on both these lifts since back in December, which is crazy to think about. The weights are still moving excellent and there is no pain - so a drastic improvement. I wasn't really sitting into my right hip all that bad either this week. I'm going to give my body a minor break before getting back into these, but I've got to may goal of getting to 65% feeling good, so it's time to reward myself with a little bit of rest from these movements. I've still got ample time, and will slowly chip away from week to week. I'm trying to hit the correctives, breathing, and just being really aware of my movement when training, but at some point I have to let that go and just train. I think my body is much better off than I think it is.
Items Used in this Training Session Texas Deadlift Bar Mini Band
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 205x3 225x3 245x3 265x3 285x3 295x3
B1) Sumo Deadlift 255x3 275x3 295x3 315x3 325x3
C1) Single Leg RDL 4x15 per leg
D1) Pistold Squat 3x12 per leg (slightly assisted) D2) GHR (Elevated) 3 sets, max reps
E1) Squat Hold with Band Around Knees 3x30 sec E2) Standing Band Crunches 3x20
